By Body Weight

Bench Press by Body Weight

What should you be benching at your size? Enter your bodyweight to see standards from beginner to elite.

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Enter your bodyweight to see standards

Intermediate Standard
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Standards For Your Bodyweight

LevelBench 1RM× Bodyweight

Bench Standards by Bodyweight

Strength standards express what lifters of a given bodyweight typically press at each experience level, built from lift-to-bodyweight ratios. Enter your current bench too and we'll place you on the scale. These are guidelines — leverages, limb length and training history all shift the numbers.

Questions

Standards FAQ

Are these standards for raw lifting?
Yes — they assume a raw (no bench shirt) flat barbell bench press for a single rep.
Why do lighter lifters have higher ratios?
Strength scales with muscle cross-section, which doesn't grow as fast as bodyweight — so smaller lifters tend to be stronger pound-for-pound.
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