How much you should bench depends on how much you weigh. These tables give the one-rep max at the start of each level, Beginner to Elite, for every bodyweight in 10 lb steps. Tap a bodyweight for its own page with rep targets, the gap to the next level and how to close it.
| Sex | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| Men | 0.5× | 0.75× | 1× | 1.5× | 2× |
| Women | 0.25× | 0.5× | 0.75× | 1× | 1.5× |
Bench press standards for men
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 130 lb (60 kg) | 65 (30) | 100 (45) | 130 (60) | 195 (87.5) | 260 (117.5) |
| 140 lb (62.5 kg) | 70 (32.5) | 105 (47.5) | 140 (62.5) | 210 (95) | 280 (127.5) |
| 150 lb (67.5 kg) | 75 (35) | 115 (52.5) | 150 (67.5) | 225 (102.5) | 300 (135) |
| 160 lb (72.5 kg) | 80 (37.5) | 120 (55) | 160 (72.5) | 240 (110) | 320 (145) |
| 170 lb (77.5 kg) | 85 (37.5) | 130 (60) | 170 (77.5) | 255 (115) | 340 (155) |
| 180 lb (82.5 kg) | 90 (40) | 135 (60) | 180 (82.5) | 270 (122.5) | 360 (162.5) |
| 190 lb (85 kg) | 95 (42.5) | 145 (65) | 190 (85) | 285 (130) | 380 (172.5) |
| 200 lb (90 kg) | 100 (45) | 150 (67.5) | 200 (90) | 300 (135) | 400 (182.5) |
| 210 lb (95 kg) | 105 (47.5) | 160 (72.5) | 210 (95) | 315 (142.5) | 420 (190) |
| 220 lb (100 kg) | 110 (50) | 165 (75) | 220 (100) | 330 (150) | 440 (200) |
| 230 lb (105 kg) | 115 (52.5) | 175 (80) | 230 (105) | 345 (157.5) | 460 (207.5) |
| 240 lb (110 kg) | 120 (55) | 180 (82.5) | 240 (110) | 360 (162.5) | 480 (217.5) |
| 250 lb (112.5 kg) | 125 (57.5) | 190 (85) | 250 (112.5) | 375 (170) | 500 (227.5) |
| 260 lb (117.5 kg) | 130 (60) | 195 (87.5) | 260 (117.5) | 390 (177.5) | 520 (235) |
| 270 lb (122.5 kg) | 135 (60) | 205 (92.5) | 270 (122.5) | 405 (182.5) | 540 (245) |
| 280 lb (127.5 kg) | 140 (62.5) | 210 (95) | 280 (127.5) | 420 (190) | 560 (255) |
| 290 lb (132.5 kg) | 145 (65) | 220 (100) | 290 (132.5) | 435 (197.5) | 580 (262.5) |
| 300 lb (135 kg) | 150 (67.5) | 225 (102.5) | 300 (135) | 450 (205) | 600 (272.5) |
Bench press standards for women
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb (45 kg) | 25 (12.5) | 50 (22.5) | 75 (35) | 100 (45) | 150 (67.5) |
| 110 lb (50 kg) | 30 (12.5) | 55 (25) | 85 (37.5) | 110 (50) | 165 (75) |
| 120 lb (55 kg) | 30 (12.5) | 60 (27.5) | 90 (40) | 120 (55) | 180 (82.5) |
| 130 lb (60 kg) | 35 (15) | 65 (30) | 100 (45) | 130 (60) | 195 (87.5) |
| 140 lb (62.5 kg) | 35 (15) | 70 (32.5) | 105 (47.5) | 140 (62.5) | 210 (95) |
| 150 lb (67.5 kg) | 40 (17.5) | 75 (35) | 115 (52.5) | 150 (67.5) | 225 (102.5) |
| 160 lb (72.5 kg) | 40 (17.5) | 80 (37.5) | 120 (55) | 160 (72.5) | 240 (110) |
| 170 lb (77.5 kg) | 45 (20) | 85 (37.5) | 130 (60) | 170 (77.5) | 255 (115) |
| 180 lb (82.5 kg) | 45 (20) | 90 (40) | 135 (60) | 180 (82.5) | 270 (122.5) |
| 190 lb (85 kg) | 50 (22.5) | 95 (42.5) | 145 (65) | 190 (85) | 285 (130) |
| 200 lb (90 kg) | 50 (22.5) | 100 (45) | 150 (67.5) | 200 (90) | 300 (135) |
| 210 lb (95 kg) | 55 (25) | 105 (47.5) | 160 (72.5) | 210 (95) | 315 (142.5) |
| 220 lb (100 kg) | 55 (25) | 110 (50) | 165 (75) | 220 (100) | 330 (150) |
| 230 lb (105 kg) | 60 (27.5) | 115 (52.5) | 175 (80) | 230 (105) | 345 (157.5) |
| 240 lb (110 kg) | 60 (27.5) | 120 (55) | 180 (82.5) | 240 (110) | 360 (162.5) |
| 250 lb (112.5 kg) | 65 (30) | 125 (57.5) | 190 (85) | 250 (112.5) | 375 (170) |
What the levels mean
Beginner
Can do the lift with good form and has trained it for a few weeks. Most people reach this in their first month.
Novice
Has trained it regularly for several months and still adds weight most sessions or most weeks.
Intermediate
A year or more of consistent training. Progress has slowed to weekly or monthly jumps, and a plan starts to matter.
Advanced
Several years of focused training. Stronger than almost everyone in a typical gym, and every extra pound takes a block of work.
Elite
Competitive strength: what people who train for meets reach after many years. Few lifters ever get here.
Questions
How much should I bench?
It depends on bodyweight. An intermediate man benches about 1× his bodyweight — 180 lb at 180 lb — and an intermediate woman about 0.75× hers — 105 lb at 140 lb.
What is a good bench press for a man?
For a 180 lb man: 135 lb is novice, 180 lb intermediate, 270 lb advanced and 360 lb elite.
What is a good bench press for a woman?
For a 140 lb woman: 70 lb is novice, 105 lb intermediate, 140 lb advanced and 210 lb elite.
More
- Squat standards
- Deadlift standards
- Overhead press standards
- How to do the bench press
- Strength standards calculator · One-rep max calculator
- What powerlifters actually lift: 182,000 raw meet results by weight class and bodyweight
Splyt estimates your max from every set you log: get it free on the App Store.