Wide Grip Bench Press vs Wide Grip Decline Barbell Bench Press Strength Standards
Compare your wide grip bench press and wide grip decline barbell bench press against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, use a wider-than-standard grip, lower under control to a consistent chest touch, and press to full lockout with stable bench contact. For the second exercise, complete strict wide grip decline barbell bench press repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Wide Grip Bench Press vs Wide Grip Decline Barbell Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the wide grip bench press and wide grip decline barbell bench press to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Wide Grip Bench Press / Wide Grip Decline Barbell Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Wide Grip Bench Press vs Wide Grip Decline Barbell Bench Press Standards
How to read the table: The first number is Wide Grip Bench Press; the second is Wide Grip Decline Barbell Bench Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 91 / 91 lb 41.3 / 41.3 kg | 133 / 133 lb 60.3 / 60.3 kg | 168 / 168 lb 76.2 / 76.2 kg | 203 / 203 lb 92.1 / 92.1 kg |
| 130 lb 59 kg | 96 / 96 lb 43.5 / 43.5 kg | 141 / 141 lb 64 / 64 kg | 177 / 177 lb 80.3 / 80.3 kg | 214 / 214 lb 97.1 / 97.1 kg |
| 140 lb 63.5 kg | 101 / 101 lb 45.8 / 45.8 kg | 148 / 148 lb 67.1 / 67.1 kg | 186 / 186 lb 84.4 / 84.4 kg | 225 / 225 lb 102.1 / 102.1 kg |
| 150 lb 68 kg | 106 / 106 lb 48.1 / 48.1 kg | 155 / 155 lb 70.3 / 70.3 kg | 195 / 195 lb 88.5 / 88.5 kg | 236 / 236 lb 107 / 107 kg |
| 160 lb 72.6 kg | 111 / 111 lb 50.3 / 50.3 kg | 161 / 161 lb 73 / 73 kg | 203 / 203 lb 92.1 / 92.1 kg | 246 / 246 lb 111.6 / 111.6 kg |
| 170 lb 77.1 kg | 115 / 115 lb 52.2 / 52.2 kg | 168 / 168 lb 76.2 / 76.2 kg | 212 / 212 lb 96.2 / 96.2 kg | 256 / 256 lb 116.1 / 116.1 kg |
| 180 lb 81.6 kg | 120 / 120 lb 54.4 / 54.4 kg | 175 / 175 lb 79.4 / 79.4 kg | 220 / 220 lb 99.8 / 99.8 kg | 266 / 266 lb 120.7 / 120.7 kg |
| 190 lb 86.2 kg | 124 / 124 lb 56.2 / 56.2 kg | 181 / 181 lb 82.1 / 82.1 kg | 228 / 228 lb 103.4 / 103.4 kg | 276 / 276 lb 125.2 / 125.2 kg |
| 200 lb 90.7 kg | 128 / 128 lb 58.1 / 58.1 kg | 187 / 187 lb 84.8 / 84.8 kg | 236 / 236 lb 107 / 107 kg | 286 / 286 lb 129.7 / 129.7 kg |
| 210 lb 95.3 kg | 133 / 133 lb 60.3 / 60.3 kg | 193 / 193 lb 87.5 / 87.5 kg | 244 / 244 lb 110.7 / 110.7 kg | 295 / 295 lb 133.8 / 133.8 kg |
| 220 lb 99.8 kg | 137 / 137 lb 62.1 / 62.1 kg | 200 / 200 lb 90.7 / 90.7 kg | 251 / 251 lb 113.9 / 113.9 kg | 304 / 304 lb 137.9 / 137.9 kg |
| 230 lb 104.3 kg | 141 / 141 lb 64 / 64 kg | 206 / 206 lb 93.4 / 93.4 kg | 259 / 259 lb 117.5 / 117.5 kg | 313 / 313 lb 142 / 142 kg |
| 240 lb 108.9 kg | 145 / 145 lb 65.8 / 65.8 kg | 212 / 212 lb 96.2 / 96.2 kg | 266 / 266 lb 120.7 / 120.7 kg | 323 / 323 lb 146.5 / 146.5 kg |
| 250 lb 113.4 kg | 149 / 149 lb 67.6 / 67.6 kg | 217 / 217 lb 98.4 / 98.4 kg | 274 / 274 lb 124.3 / 124.3 kg | 331 / 331 lb 150.1 / 150.1 kg |
| 260 lb 117.9 kg | 153 / 153 lb 69.4 / 69.4 kg | 223 / 223 lb 101.2 / 101.2 kg | 281 / 281 lb 127.5 / 127.5 kg | 340 / 340 lb 154.2 / 154.2 kg |
| 270 lb 122.5 kg | 157 / 157 lb 71.2 / 71.2 kg | 229 / 229 lb 103.9 / 103.9 kg | 288 / 288 lb 130.6 / 130.6 kg | 349 / 349 lb 158.3 / 158.3 kg |
| 280 lb 127 kg | 161 / 161 lb 73 / 73 kg | 234 / 234 lb 106.1 / 106.1 kg | 295 / 295 lb 133.8 / 133.8 kg | 357 / 357 lb 161.9 / 161.9 kg |
| 290 lb 131.5 kg | 164 / 164 lb 74.4 / 74.4 kg | 240 / 240 lb 108.9 / 108.9 kg | 302 / 302 lb 137 / 137 kg | 366 / 366 lb 166 / 166 kg |
| 300 lb 136.1 kg | 168 / 168 lb 76.2 / 76.2 kg | 245 / 245 lb 111.1 / 111.1 kg | 309 / 309 lb 140.2 / 140.2 kg | 374 / 374 lb 169.6 / 169.6 kg |
Women’s Wide Grip Bench Press vs Wide Grip Decline Barbell Bench Press Standards
How to read the table: The first number is Wide Grip Bench Press; the second is Wide Grip Decline Barbell Bench Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 43 / 43 lb 19.5 / 19.5 kg | 69 / 69 lb 31.3 / 31.3 kg | 94 / 94 lb 42.6 / 42.6 kg | 117 / 117 lb 53.1 / 53.1 kg |
| 110 lb 49.9 kg | 46 / 46 lb 20.9 / 20.9 kg | 73 / 73 lb 33.1 / 33.1 kg | 100 / 100 lb 45.4 / 45.4 kg | 124 / 124 lb 56.2 / 56.2 kg |
| 120 lb 54.4 kg | 49 / 49 lb 22.2 / 22.2 kg | 78 / 78 lb 35.4 / 35.4 kg | 106 / 106 lb 48.1 / 48.1 kg | 132 / 132 lb 59.9 / 59.9 kg |
| 130 lb 59 kg | 52 / 52 lb 23.6 / 23.6 kg | 82 / 82 lb 37.2 / 37.2 kg | 112 / 112 lb 50.8 / 50.8 kg | 139 / 139 lb 63 / 63 kg |
| 140 lb 63.5 kg | 54 / 54 lb 24.5 / 24.5 kg | 86 / 86 lb 39 / 39 kg | 117 / 117 lb 53.1 / 53.1 kg | 146 / 146 lb 66.2 / 66.2 kg |
| 150 lb 68 kg | 57 / 57 lb 25.9 / 25.9 kg | 90 / 90 lb 40.8 / 40.8 kg | 123 / 123 lb 55.8 / 55.8 kg | 153 / 153 lb 69.4 / 69.4 kg |
| 160 lb 72.6 kg | 60 / 60 lb 27.2 / 27.2 kg | 94 / 94 lb 42.6 / 42.6 kg | 128 / 128 lb 58.1 / 58.1 kg | 160 / 160 lb 72.6 / 72.6 kg |
| 170 lb 77.1 kg | 62 / 62 lb 28.1 / 28.1 kg | 98 / 98 lb 44.5 / 44.5 kg | 134 / 134 lb 60.8 / 60.8 kg | 166 / 166 lb 75.3 / 75.3 kg |
| 180 lb 81.6 kg | 64 / 64 lb 29 / 29 kg | 102 / 102 lb 46.3 / 46.3 kg | 139 / 139 lb 63 / 63 kg | 173 / 173 lb 78.5 / 78.5 kg |
| 190 lb 86.2 kg | 67 / 67 lb 30.4 / 30.4 kg | 105 / 105 lb 47.6 / 47.6 kg | 144 / 144 lb 65.3 / 65.3 kg | 179 / 179 lb 81.2 / 81.2 kg |
| 200 lb 90.7 kg | 69 / 69 lb 31.3 / 31.3 kg | 109 / 109 lb 49.4 / 49.4 kg | 149 / 149 lb 67.6 / 67.6 kg | 185 / 185 lb 83.9 / 83.9 kg |
| 210 lb 95.3 kg | 71 / 71 lb 32.2 / 32.2 kg | 113 / 113 lb 51.3 / 51.3 kg | 154 / 154 lb 69.9 / 69.9 kg | 191 / 191 lb 86.6 / 86.6 kg |
| 220 lb 99.8 kg | 74 / 74 lb 33.6 / 33.6 kg | 116 / 116 lb 52.6 / 52.6 kg | 159 / 159 lb 72.1 / 72.1 kg | 198 / 198 lb 89.8 / 89.8 kg |
| 230 lb 104.3 kg | 76 / 76 lb 34.5 / 34.5 kg | 120 / 120 lb 54.4 / 54.4 kg | 164 / 164 lb 74.4 / 74.4 kg | 203 / 203 lb 92.1 / 92.1 kg |
| 240 lb 108.9 kg | 78 / 78 lb 35.4 / 35.4 kg | 123 / 123 lb 55.8 / 55.8 kg | 168 / 168 lb 76.2 / 76.2 kg | 209 / 209 lb 94.8 / 94.8 kg |
How Your Wide Grip Bench Press vs Wide Grip Decline Barbell Bench Press Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Wide Grip Bench Press vs Wide Grip Decline Barbell Bench Press comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the wide grip bench press strength level
The wide grip bench press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the wide grip decline barbell bench press strength level
The standards use the sex-specific thresholds from the individual Wide Grip Decline Barbell Bench Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the wide grip bench press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the wide grip decline barbell bench press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
How Men’s Wide Grip Bench Press and Wide Grip Decline Barbell Bench Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the wide grip decline barbell bench press standard is higher; below zero means the wide grip bench press standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The wide grip bench press and wide grip decline barbell bench press standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
The higher target changes by strength level or bodyweight.
0 → 0 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the wide grip decline barbell bench press standard minus the wide grip bench press standard. A plus sign means the wide grip decline barbell bench press standard is higher. A minus sign means the wide grip bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 130 lb 59 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 150 lb 68 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 250 lb 113.4 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 260 lb 117.9 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 270 lb 122.5 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 280 lb 127 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 290 lb 131.5 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 300 lb 136.1 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
How Women’s Wide Grip Bench Press and Wide Grip Decline Barbell Bench Press Standards Differ
What the women’s data shows:
The wide grip bench press and wide grip decline barbell bench press standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
The higher target changes by strength level or bodyweight.
Across 100–240 lb bodyweight, the Elite gap changes from 0 to 0 kg.
How to read the table: Every number is the wide grip decline barbell bench press standard minus the wide grip bench press standard. A plus sign means the wide grip decline barbell bench press standard is higher. A minus sign means the wide grip bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 110 lb 49.9 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 120 lb 54.4 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 130 lb 59 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 150 lb 68 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
Wide Grip Bench Press and Wide Grip Decline Barbell Bench Press Exercises Used by This Calculator
The calculator expects repeatable wide grip bench press and wide grip decline barbell bench press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Wide Grip Bench Press and Wide Grip Decline Barbell Bench Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Wide Grip Bench Press setup and load convention
Wide Grip Bench Press only. Use a wider-than-standard grip, lower under control to a consistent chest touch, and press to full lockout with stable bench contact. Do not enter standard-grip substitution, close-grip substitution, chest bounce, ultra-wide partials, board support, Smith-machine pressing, equipped benching, or spotter assistance.
Use the Wide Grip Decline Barbell Bench Press setup and load convention
The entered weight for strict Wide Grip Decline Barbell Bench Press. Valid Wide Grip Decline Barbell Bench Press reps. Lower the bar under control to a consistent lower-chest or decline-press touch point, then press to full elbow lockout without bouncing or changing grip and finish with A valid finish requires full lockout, stable shoulders, controlled bar path, hips and trunk secured on the bench, and no spotter assistance. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Wide Grip Bench Press result and one recent Wide Grip Decline Barbell Bench Press result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Wide Grip Bench Press — View the individual Wide Grip Bench Press standards and next strength-level target.
- Wide Grip Decline Barbell Bench Press — View the individual Wide Grip Decline Barbell Bench Press standards and next strength-level target.
- Paused Barbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Spoto Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Reverse Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.