These bench press max charts are the old way of finding your approximate 1RM. If you would like a simpler solution, check out the 1RM Calculator!
Looking to take your bench press game to the next level? Look no further than this bench press max chart! It’s the tried-and-true “old school” method of calculating your 1 REP MAX, and it couldn’t be easier to use.
Just find the weight you lifted in the side column and the number of reps you completed at the top. Where they intersect is your estimated 1 REP MAX bench press.
And don’t worry about conversions – the first table is in pounds, and the second is in kilograms. But remember, this chart is just a guide. If you really want to know your true 1 REP MAX, you gotta hit the gym and put in the work! So what are you waiting for? Get lifting and see what you’re really capable of! And for more workout tips and plans, check out our free workout plans section.
Curious about how your bench press stacks up? Here are some bench standards!
Bench Press Chart In Pounds
| 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | |
| 135 | 141.3 | 147.3 | 152.6 | 157.5 | 162.3 | 166.9 | 171.3 | 175.5 | 179.6 | 183.5 | 187.2 |
| 140 | 146.6 | 152.7 | 158.2 | 163.4 | 168.3 | 173 | 177.7 | 182 | 186.2 | 190.3 | 194.2 |
| 145 | 151.8 | 158.2 | 163.9 | 169.2 | 174.3 | 179.2 | 184 | 188.5 | 192.9 | 197.1 | 201.1 |
| 150 | 157.1 | 163.7 | 169.5 | 175.1 | 180.3 | 185.4 | 190.4 | 195 | 199.5 | 203.9 | 208.1 |
| 155 | 162.3 | 169.1 | 175.2 | 180.9 | 186.3 | 191.6 | 196.7 | 201.5 | 206.2 | 210.6 | 215 |
| 160 | 167.5 | 174.6 | 180.8 | 186.7 | 192.3 | 197.8 | 203 | 208 | 212.8 | 217.4 | 221.9 |
| 165 | 172.8 | 180 | 186.5 | 192.6 | 198.3 | 203.9 | 209.4 | 214.5 | 219.5 | 224.2 | 228.9 |
| 170 | 178 | 185.5 | 192.1 | 198.4 | 204.3 | 210.1 | 215.7 | 221 | 226.1 | 231 | 235.8 |
| 175 | 183.2 | 190.9 | 197.8 | 204.2 | 210.4 | 216.3 | 222.1 | 227.5 | 232.8 | 237.8 | 242.7 |
| 180 | 188.5 | 196.4 | 203.4 | 210.1 | 216.4 | 222.5 | 228.4 | 234 | 239.4 | 244.6 | 249.7 |
| 185 | 193.7 | 201.8 | 209.1 | 215.9 | 222.4 | 228.7 | 234.8 | 240.5 | 246.1 | 251.4 | 256.6 |
| 190 | 198.9 | 207.3 | 214.7 | 221.7 | 228.4 | 234.8 | 241.1 | 247 | 252.7 | 258.2 | 263.5 |
| 195 | 204.2 | 212.7 | 220.4 | 227.6 | 234.4 | 241 | 247.5 | 253.5 | 259.4 | 265 | 270.5 |
| 200 | 209.4 | 218.2 | 226 | 233.4 | 240.4 | 247.2 | 253.8 | 260 | 266 | 271.8 | 277.4 |
| 205 | 214.6 | 223.7 | 231.7 | 239.2 | 246.4 | 253.4 | 260.1 | 266.5 | 272.7 | 278.6 | 284.3 |
| 210 | 219.9 | 229.1 | 237.3 | 245.1 | 252.4 | 259.6 | 266.5 | 273 | 279.3 | 285.4 | 291.3 |
| 215 | 225.1 | 234.6 | 243 | 250.9 | 258.4 | 265.7 | 272.8 | 279.5 | 286 | 292.2 | 298.2 |
| 220 | 230.3 | 240 | 248.6 | 256.7 | 264.4 | 271.9 | 279.2 | 286 | 292.6 | 299 | 305.1 |
| 225 | 235.6 | 245.5 | 254.3 | 262.6 | 270.5 | 278.1 | 285.5 | 292.5 | 299.3 | 305.8 | 312.1 |
| 230 | 240.8 | 250.9 | 259.9 | 268.4 | 276.5 | 284.3 | 291.9 | 299 | 305.9 | 312.6 | 319 |
| 235 | 246 | 256.4 | 265.6 | 274.2 | 282.5 | 290.5 | 298.2 | 305.5 | 312.6 | 319.4 | 325.9 |
| 240 | 251.3 | 261.8 | 271.2 | 280.1 | 288.5 | 296.6 | 304.6 | 312 | 319.2 | 326.2 | 332.9 |
| 245 | 256.5 | 267.3 | 276.9 | 285.9 | 294.5 | 302.8 | 310.9 | 318.5 | 325.9 | 333 | 339.8 |
| 250 | 261.8 | 272.8 | 282.5 | 291.8 | 300.5 | 309 | 317.3 | 325 | 332.5 | 339.8 | 346.8 |
| 255 | 267 | 278.2 | 288.2 | 297.6 | 306.5 | 315.2 | 323.6 | 331.5 | 339.2 | 346.5 | 353.7 |
| 260 | 272.2 | 283.7 | 293.8 | 303.4 | 312.5 | 321.4 | 329.9 | 338 | 345.8 | 353.3 | 360.6 |
| 265 | 277.5 | 289.1 | 299.5 | 309.3 | 318.5 | 327.5 | 336.3 | 344.5 | 352.5 | 360.1 | 367.6 |
| 270 | 282.7 | 294.6 | 305.1 | 315.1 | 324.5 | 333.7 | 342.6 | 351 | 359.1 | 366.9 | 374.5 |
| 275 | 287.9 | 300 | 310.8 | 320.9 | 330.6 | 339.9 | 349 | 357.5 | 365.8 | 373.7 | 381.4 |
| 280 | 293.2 | 305.5 | 316.4 | 326.8 | 336.6 | 346.1 | 355.3 | 364 | 372.4 | 380.5 | 388.4 |
| 285 | 298.4 | 310.9 | 322.1 | 332.6 | 342.6 | 352.3 | 361.7 | 370.5 | 379.1 | 387.3 | 395.3 |
| 290 | 303.6 | 316.4 | 327.7 | 338.4 | 348.6 | 358.4 | 368 | 377 | 385.7 | 394.1 | 402.2 |
| 295 | 308.9 | 321.8 | 333.4 | 344.3 | 354.6 | 364.6 | 374.4 | 383.5 | 392.4 | 400.9 | 409.2 |
| 300 | 314.1 | 327.3 | 339 | 350.1 | 360.6 | 370.8 | 380.7 | 390 | 399 | 407.7 | 416.1 |
| 305 | 319.3 | 332.8 | 344.7 | 355.9 | 366.6 | 377 | 387 | 396.5 | 405.7 | 414.5 | 423 |
| 310 | 324.6 | 338.2 | 350.3 | 361.8 | 372.6 | 383.2 | 393.4 | 403 | 412.3 | 421.3 | 430 |
| 315 | 329.8 | 343.7 | 356 | 367.6 | 378.6 | 389.3 | 399.7 | 409.5 | 419 | 428.1 | 436.9 |
| 320 | 335 | 349.1 | 361.6 | 373.4 | 384.6 | 395.5 | 406.1 | 416 | 425.6 | 434.9 | 443.8 |
| 325 | 340.3 | 354.6 | 367.3 | 379.3 | 390.7 | 401.7 | 412.4 | 422.5 | 432.3 | 441.7 | 450.8 |
| 330 | 345.5 | 360 | 372.9 | 385.1 | 396.7 | 407.9 | 418.8 | 429 | 438.9 | 448.5 | 457.7 |
| 335 | 350.7 | 365.5 | 378.6 | 390.9 | 402.7 | 414.1 | 425.1 | 435.5 | 445.6 | 455.3 | 464.6 |
| 340 | 356 | 370.9 | 384.2 | 396.8 | 408.7 | 420.2 | 431.5 | 442 | 452.2 | 462.1 | 471.6 |
| 345 | 361.2 | 376.4 | 389.9 | 402.6 | 414.7 | 426.4 | 437.8 | 448.5 | 458.9 | 468.9 | 478.5 |
| 350 | 366.5 | 381.9 | 395.5 | 408.5 | 420.7 | 432.6 | 444.2 | 455 | 465.5 | 475.7 | 485.5 |
| 355 | 371.7 | 387.3 | 401.2 | 414.3 | 426.7 | 438.8 | 450.5 | 461.5 | 472.2 | 482.4 | 492.4 |
| 360 | 376.9 | 392.8 | 406.8 | 420.1 | 432.7 | 445 | 456.8 | 468 | 478.8 | 489.2 | 499.3 |
| 365 | 382.2 | 398.2 | 412.5 | 426 | 438.7 | 451.1 | 463.2 | 474.5 | 485.5 | 496 | 506.3 |
| 370 | 387.4 | 403.7 | 418.1 | 431.8 | 444.7 | 457.3 | 469.5 | 481 | 492.1 | 502.8 | 513.2 |
| 375 | 392.6 | 409.1 | 423.8 | 437.6 | 450.8 | 463.5 | 475.9 | 487.5 | 498.8 | 509.6 | 520.1 |
| 380 | 397.9 | 414.6 | 429.4 | 443.5 | 456.8 | 469.7 | 482.2 | 494 | 505.4 | 516.4 | 527.1 |
| 385 | 403.1 | 420 | 435.1 | 449.3 | 462.8 | 475.9 | 488.6 | 500.5 | 512.1 | 523.2 | 534 |
| 390 | 408.3 | 425.5 | 440.7 | 455.1 | 468.8 | 482 | 494.9 | 507 | 518.7 | 530 | 540.9 |
| 395 | 413.6 | 430.9 | 446.4 | 461 | 474.8 | 488.2 | 501.3 | 513.5 | 525.4 | 536.8 | 547.9 |
| 400 | 418.8 | 436.4 | 452 | 466.8 | 480.8 | 494.4 | 507.6 | 520 | 532 | 543.6 | 554.8 |
| 405 | 424 | 441.9 | 457.7 | 472.6 | 486.8 | 500.6 | 513.9 | 526.5 | 538.7 | 550.4 | 561.7 |
| 410 | 429.3 | 447.3 | 463.3 | 478.5 | 492.8 | 506.8 | 520.3 | 533 | 545.3 | 557.2 | 568.7 |
| 415 | 434.5 | 452.8 | 469 | 484.3 | 498.8 | 512.9 | 526.6 | 539.5 | 552 | 564 | 575.6 |
| 420 | 439.7 | 458.2 | 474.6 | 490.1 | 504.8 | 519.1 | 533 | 546 | 558.6 | 570.8 | 582.5 |
| 425 | 445 | 463.7 | 480.3 | 496 | 510.9 | 525.3 | 539.3 | 552.5 | 565.3 | 577.6 | 589.5 |
| 430 | 450.2 | 469.1 | 485.9 | 501.8 | 516.9 | 531.5 | 545.7 | 559 | 571.9 | 584.4 | 596.4 |
| 435 | 455.4 | 474.6 | 491.6 | 507.6 | 522.9 | 537.7 | 552 | 565.5 | 578.6 | 591.2 | 603.3 |
| 440 | 460.7 | 480 | 497.2 | 513.5 | 528.9 | 543.8 | 558.4 | 572 | 585.2 | 598 | 610.3 |
| 445 | 465.9 | 485.5 | 502.9 | 519.3 | 534.9 | 550 | 564.7 | 578.5 | 591.9 | 604.8 | 617.2 |
| 450 | 471.2 | 491 | 508.5 | 525.2 | 540.9 | 556.2 | 571.1 | 585 | 598.5 | 611.6 | 624.2 |
| 455 | 476.4 | 496.4 | 514.2 | 531 | 546.9 | 562.4 | 577.4 | 591.5 | 605.2 | 618.3 | 631.1 |
| 460 | 481.6 | 501.9 | 519.8 | 536.8 | 552.9 | 568.6 | 583.7 | 598 | 611.8 | 625.1 | 638 |
| 465 | 486.9 | 507.3 | 525.5 | 542.7 | 558.9 | 574.7 | 590.1 | 604.5 | 618.5 | 631.9 | 645 |
| 470 | 492.1 | 512.8 | 531.1 | 548.5 | 564.9 | 580.9 | 596.4 | 611 | 625.1 | 638.7 | 651.9 |
| 475 | 497.3 | 518.2 | 536.8 | 554.3 | 571 | 587.1 | 602.8 | 617.5 | 631.8 | 645.5 | 658.8 |
| 480 | 502.6 | 523.7 | 542.4 | 560.2 | 577 | 593.3 | 609.1 | 624 | 638.4 | 652.3 | 665.8 |
| 485 | 507.8 | 529.1 | 548.1 | 566 | 583 | 599.5 | 615.5 | 630.5 | 645.1 | 659.1 | 672.7 |
| 490 | 513 | 534.6 | 553.7 | 571.8 | 589 | 605.6 | 621.8 | 637 | 651.7 | 665.9 | 679.6 |
| 495 | 518.3 | 540 | 559.4 | 577.7 | 595 | 611.8 | 628.2 | 643.5 | 658.4 | 672.7 | 686.6 |
| 500 | 523.5 | 545.5 | 565 | 583.5 | 601 | 618 | 634.5 | 650 | 665 | 679.5 | 693.5 |
| 505 | 528.7 | 551 | 570.7 | 589.3 | 607 | 624.2 | 640.8 | 656.5 | 671.7 | 686.3 | 700.4 |
| 510 | 534 | 556.4 | 576.3 | 595.2 | 613 | 630.4 | 647.2 | 663 | 678.3 | 693.1 | 707.4 |
| 515 | 539.2 | 561.9 | 582 | 601 | 619 | 636.5 | 653.5 | 669.5 | 685 | 699.9 | 714.3 |
| 520 | 544.4 | 567.3 | 587.6 | 606.8 | 625 | 642.7 | 659.9 | 676 | 691.6 | 706.7 | 721.2 |
| 525 | 549.7 | 572.8 | 593.3 | 612.7 | 631.1 | 648.9 | 666.2 | 682.5 | 698.3 | 713.5 | 728.2 |
| 530 | 554.9 | 578.2 | 598.9 | 618.5 | 637.1 | 655.1 | 672.6 | 689 | 704.9 | 720.3 | 735.1 |
| 535 | 560.1 | 583.7 | 604.6 | 624.3 | 643.1 | 661.3 | 678.9 | 695.5 | 711.6 | 727.1 | 742 |
| 540 | 565.4 | 589.1 | 610.2 | 630.2 | 649.1 | 667.4 | 685.3 | 702 | 718.2 | 733.9 | 749 |
| 545 | 570.6 | 594.6 | 615.9 | 636 | 655.1 | 673.6 | 691.6 | 708.5 | 724.9 | 740.7 | 755.9 |
| 550 | 575.9 | 600.1 | 621.5 | 641.9 | 661.1 | 679.8 | 698 | 715 | 731.5 | 747.5 | 762.9 |
| 555 | 581.1 | 605.5 | 627.2 | 647.7 | 667.1 | 686 | 704.3 | 721.5 | 738.2 | 754.2 | 769.8 |
| 560 | 586.3 | 611 | 632.8 | 653.5 | 673.1 | 692.2 | 710.6 | 728 | 744.8 | 761 | 776.7 |
| 565 | 591.6 | 616.4 | 638.5 | 659.4 | 679.1 | 698.3 | 717 | 734.5 | 751.5 | 767.8 | 783.7 |
| 570 | 596.8 | 621.9 | 644.1 | 665.2 | 685.1 | 704.5 | 723.3 | 741 | 758.1 | 774.6 | 790.6 |
| 575 | 602 | 627.3 | 649.8 | 671 | 691.2 | 710.7 | 729.7 | 747.5 | 764.8 | 781.4 | 797.5 |
| 580 | 607.3 | 632.8 | 655.4 | 676.9 | 697.2 | 716.9 | 736 | 754 | 771.4 | 788.2 | 804.5 |
| 585 | 612.5 | 638.2 | 661.1 | 682.7 | 703.2 | 723.1 | 742.4 | 760.5 | 778.1 | 795 | 811.4 |
| 590 | 617.7 | 643.7 | 666.7 | 688.5 | 709.2 | 729.2 | 748.7 | 767 | 784.7 | 801.8 | 818.3 |
| 595 | 623 | 649.1 | 672.4 | 694.4 | 715.2 | 735.4 | 755.1 | 773.5 | 791.4 | 808.6 | 825.3 |
| 600 | 628.2 | 654.6 | 678 | 700.2 | 721.2 | 741.6 | 761.4 | 780 | 798 | 815.4 | 832.2 |
| 605 | 633.4 | 660.1 | 683.7 | 706 | 727.2 | 747.8 | 767.7 | 786.5 | 804.7 | 822.2 | 839.1 |
| 610 | 638.7 | 665.5 | 689.3 | 711.9 | 733.2 | 754 | 774.1 | 793 | 811.3 | 829 | 846.1 |
| 615 | 643.9 | 671 | 695 | 717.7 | 739.2 | 760.1 | 780.4 | 799.5 | 818 | 835.8 | 853 |
| 620 | 649.1 | 676.4 | 700.6 | 723.5 | 745.2 | 766.3 | 786.8 | 806 | 824.6 | 842.6 | 859.9 |
| 625 | 654.4 | 681.9 | 706.3 | 729.4 | 751.3 | 772.5 | 793.1 | 812.5 | 831.3 | 849.4 | 866.9 |
| 630 | 659.6 | 687.3 | 711.9 | 735.2 | 757.3 | 778.7 | 799.5 | 819 | 837.9 | 856.2 | 873.8 |
| 635 | 664.8 | 692.8 | 717.6 | 741 | 763.3 | 784.9 | 805.8 | 825.5 | 844.6 | 863 | 880.7 |
| 640 | 670.1 | 698.2 | 723.2 | 746.9 | 769.3 | 791 | 812.2 | 832 | 851.2 | 869.8 | 887.7 |
| 645 | 675.3 | 703.7 | 728.9 | 752.7 | 775.3 | 797.2 | 818.5 | 838.5 | 857.9 | 876.6 | 894.6 |
| 650 | 680.6 | 709.2 | 734.5 | 758.6 | 781.3 | 803.4 | 824.9 | 845 | 864.5 | 883.4 | 901.6 |
| 655 | 685.8 | 714.6 | 740.2 | 764.4 | 787.3 | 809.6 | 831.2 | 851.5 | 871.2 | 890.1 | 908.5 |
| 660 | 691 | 720.1 | 745.8 | 770.2 | 793.3 | 815.8 | 837.5 | 858 | 877.8 | 896.9 | 915.4 |
| 665 | 696.3 | 725.5 | 751.5 | 776.1 | 799.3 | 821.9 | 843.9 | 864.5 | 884.5 | 903.7 | 922.4 |
| 670 | 701.5 | 731 | 757.1 | 781.9 | 805.3 | 828.1 | 850.2 | 871 | 891.1 | 910.5 | 929.3 |
| 675 | 706.7 | 736.4 | 762.8 | 787.7 | 811.4 | 834.3 | 856.6 | 877.5 | 897.8 | 917.3 | 936.2 |
| 680 | 712 | 741.9 | 768.4 | 793.6 | 817.4 | 840.5 | 862.9 | 884 | 904.4 | 924.1 | 943.2 |
| 685 | 717.2 | 747.3 | 774.1 | 799.4 | 823.4 | 846.7 | 869.3 | 890.5 | 911.1 | 930.9 | 950.1 |
| 690 | 722.4 | 752.8 | 779.7 | 805.2 | 829.4 | 852.8 | 875.6 | 897 | 917.7 | 937.7 | 957 |
| 695 | 727.7 | 758.2 | 785.4 | 811.1 | 835.4 | 859 | 882 | 903.5 | 924.4 | 944.5 | 964 |
| 700 | 732.9 | 763.7 | 791 | 816.9 | 841.4 | 865.2 | 888.3 | 910 | 931 | 951.3 | 970.9 |
Bench Press Chart In Kilograms
| 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | |
| 35 | 36.6 | 38.2 | 39.6 | 40.8 | 42.1 | 43.3 | 44.4 | 45.5 | 46.6 | 47.6 | 48.5 |
| 40 | 41.9 | 43.6 | 45.2 | 46.7 | 48.1 | 49.4 | 50.8 | 52 | 53.2 | 54.4 | 55.5 |
| 45 | 47.1 | 49.1 | 50.9 | 52.5 | 54.1 | 55.6 | 57.1 | 58.5 | 59.9 | 61.2 | 62.4 |
| 50 | 52.4 | 54.6 | 56.5 | 58.4 | 60.1 | 61.8 | 63.5 | 65 | 66.5 | 68 | 69.4 |
| 55 | 57.6 | 60 | 62.2 | 64.2 | 66.1 | 68 | 69.8 | 71.5 | 73.2 | 74.7 | 76.3 |
| 60 | 62.8 | 65.5 | 67.8 | 70 | 72.1 | 74.2 | 76.1 | 78 | 79.8 | 81.5 | 83.2 |
| 65 | 68.1 | 70.9 | 73.5 | 75.9 | 78.1 | 80.3 | 82.5 | 84.5 | 86.5 | 88.3 | 90.2 |
| 70 | 73.3 | 76.4 | 79.1 | 81.7 | 84.1 | 86.5 | 88.8 | 91 | 93.1 | 95.1 | 97.1 |
| 75 | 78.5 | 81.8 | 84.8 | 87.5 | 90.2 | 92.7 | 95.2 | 97.5 | 99.8 | 101.9 | 104 |
| 80 | 83.8 | 87.3 | 90.4 | 93.4 | 96.2 | 98.9 | 101.5 | 104 | 106.4 | 108.7 | 111 |
| 85 | 89 | 92.7 | 96.1 | 99.2 | 102.2 | 105.1 | 107.9 | 110.5 | 113.1 | 115.5 | 117.9 |
| 90 | 94.2 | 98.2 | 101.7 | 105 | 108.2 | 111.2 | 114.2 | 117 | 119.7 | 122.3 | 124.8 |
| 95 | 99.5 | 103.6 | 107.4 | 110.9 | 114.2 | 117.4 | 120.6 | 123.5 | 126.4 | 129.1 | 131.8 |
| 100 | 104.7 | 109.1 | 113 | 116.7 | 120.2 | 123.6 | 126.9 | 130 | 133 | 135.9 | 138.7 |
| 105 | 109.9 | 114.6 | 118.7 | 122.5 | 126.2 | 129.8 | 133.2 | 136.5 | 139.7 | 142.7 | 145.6 |
| 110 | 115.2 | 120 | 124.3 | 128.4 | 132.2 | 136 | 139.6 | 143 | 146.3 | 149.5 | 152.6 |
| 115 | 120.4 | 125.5 | 130 | 134.2 | 138.2 | 142.1 | 145.9 | 149.5 | 153 | 156.3 | 159.5 |
| 120 | 125.6 | 130.9 | 135.6 | 140 | 144.2 | 148.3 | 152.3 | 156 | 159.6 | 163.1 | 166.4 |
| 125 | 130.9 | 136.4 | 141.3 | 145.9 | 150.3 | 154.5 | 158.6 | 162.5 | 166.3 | 169.9 | 173.4 |
| 130 | 136.1 | 141.8 | 146.9 | 151.7 | 156.3 | 160.7 | 165 | 169 | 172.9 | 176.7 | 180.3 |
| 135 | 141.3 | 147.3 | 152.6 | 157.5 | 162.3 | 166.9 | 171.3 | 175.5 | 179.6 | 183.5 | 187.2 |
| 140 | 146.6 | 152.7 | 158.2 | 163.4 | 168.3 | 173 | 177.7 | 182 | 186.2 | 190.3 | 194.2 |
| 145 | 151.8 | 158.2 | 163.9 | 169.2 | 174.3 | 179.2 | 184 | 188.5 | 192.9 | 197.1 | 201.1 |
| 150 | 157.1 | 163.7 | 169.5 | 175.1 | 180.3 | 185.4 | 190.4 | 195 | 199.5 | 203.9 | 208.1 |
| 155 | 162.3 | 169.1 | 175.2 | 180.9 | 186.3 | 191.6 | 196.7 | 201.5 | 206.2 | 210.6 | 215 |
| 160 | 167.5 | 174.6 | 180.8 | 186.7 | 192.3 | 197.8 | 203 | 208 | 212.8 | 217.4 | 221.9 |
| 165 | 172.8 | 180 | 186.5 | 192.6 | 198.3 | 203.9 | 209.4 | 214.5 | 219.5 | 224.2 | 228.9 |
| 170 | 178 | 185.5 | 192.1 | 198.4 | 204.3 | 210.1 | 215.7 | 221 | 226.1 | 231 | 235.8 |
| 175 | 183.2 | 190.9 | 197.8 | 204.2 | 210.4 | 216.3 | 222.1 | 227.5 | 232.8 | 237.8 | 242.7 |
| 180 | 188.5 | 196.4 | 203.4 | 210.1 | 216.4 | 222.5 | 228.4 | 234 | 239.4 | 244.6 | 249.7 |
| 185 | 193.7 | 201.8 | 209.1 | 215.9 | 222.4 | 228.7 | 234.8 | 240.5 | 246.1 | 251.4 | 256.6 |
| 190 | 198.9 | 207.3 | 214.7 | 221.7 | 228.4 | 234.8 | 241.1 | 247 | 252.7 | 258.2 | 263.5 |
| 195 | 204.2 | 212.7 | 220.4 | 227.6 | 234.4 | 241 | 247.5 | 253.5 | 259.4 | 265 | 270.5 |
| 200 | 209.4 | 218.2 | 226 | 233.4 | 240.4 | 247.2 | 253.8 | 260 | 266 | 271.8 | 277.4 |
| 205 | 214.6 | 223.7 | 231.7 | 239.2 | 246.4 | 253.4 | 260.1 | 266.5 | 272.7 | 278.6 | 284.3 |
| 210 | 219.9 | 229.1 | 237.3 | 245.1 | 252.4 | 259.6 | 266.5 | 273 | 279.3 | 285.4 | 291.3 |
| 215 | 225.1 | 234.6 | 243 | 250.9 | 258.4 | 265.7 | 272.8 | 279.5 | 286 | 292.2 | 298.2 |
| 220 | 230.3 | 240 | 248.6 | 256.7 | 264.4 | 271.9 | 279.2 | 286 | 292.6 | 299 | 305.1 |
| 225 | 235.6 | 245.5 | 254.3 | 262.6 | 270.5 | 278.1 | 285.5 | 292.5 | 299.3 | 305.8 | 312.1 |
| 230 | 240.8 | 250.9 | 259.9 | 268.4 | 276.5 | 284.3 | 291.9 | 299 | 305.9 | 312.6 | 319 |
| 235 | 246 | 256.4 | 265.6 | 274.2 | 282.5 | 290.5 | 298.2 | 305.5 | 312.6 | 319.4 | 325.9 |
| 240 | 251.3 | 261.8 | 271.2 | 280.1 | 288.5 | 296.6 | 304.6 | 312 | 319.2 | 326.2 | 332.9 |
| 245 | 256.5 | 267.3 | 276.9 | 285.9 | 294.5 | 302.8 | 310.9 | 318.5 | 325.9 | 333 | 339.8 |
| 250 | 261.8 | 272.8 | 282.5 | 291.8 | 300.5 | 309 | 317.3 | 325 | 332.5 | 339.8 | 346.8 |
| 255 | 267 | 278.2 | 288.2 | 297.6 | 306.5 | 315.2 | 323.6 | 331.5 | 339.2 | 346.5 | 353.7 |
| 260 | 272.2 | 283.7 | 293.8 | 303.4 | 312.5 | 321.4 | 329.9 | 338 | 345.8 | 353.3 | 360.6 |
| 265 | 277.5 | 289.1 | 299.5 | 309.3 | 318.5 | 327.5 | 336.3 | 344.5 | 352.5 | 360.1 | 367.6 |
| 270 | 282.7 | 294.6 | 305.1 | 315.1 | 324.5 | 333.7 | 342.6 | 351 | 359.1 | 366.9 | 374.5 |
| 275 | 287.9 | 300 | 310.8 | 320.9 | 330.6 | 339.9 | 349 | 357.5 | 365.8 | 373.7 | 381.4 |
| 280 | 293.2 | 305.5 | 316.4 | 326.8 | 336.6 | 346.1 | 355.3 | 364 | 372.4 | 380.5 | 388.4 |
| 285 | 298.4 | 310.9 | 322.1 | 332.6 | 342.6 | 352.3 | 361.7 | 370.5 | 379.1 | 387.3 | 395.3 |
| 290 | 303.6 | 316.4 | 327.7 | 338.4 | 348.6 | 358.4 | 368 | 377 | 385.7 | 394.1 | 402.2 |
| 295 | 308.9 | 321.8 | 333.4 | 344.3 | 354.6 | 364.6 | 374.4 | 383.5 | 392.4 | 400.9 | 409.2 |
| 300 | 314.1 | 327.3 | 339 | 350.1 | 360.6 | 370.8 | 380.7 | 390 | 399 | 407.7 | 416.1 |
Average Bench Press Numbers
Bench pressing is a classic way to gauge your strength, but don’t get too caught up in the numbers. While the average guy in his thirties can bench press around 90% of his body weight, it’s important to remember that everyone is different.
It’s crucial to consider factors like your size, build, and experience level when determining your benchmark. And if you’re starting out, don’t be discouraged if you can only lift the standard 45-pound bar.
To get comfortable with the technique and avoid injury, practice with a training bar that weighs 22 pounds. Then, gradually add weight and focus on maintaining proper form. It’s critical bench press testing is done with a spotter or other safety measures in place.
Check out the bench press averages to understand where you stand, but remember that these are just guidelines. Set your own goals and work towards them at your own pace. Keep striving for progress, not perfection!
Average Bench Press For Men
When it comes to bench pressing, men usually lift heavier weights than women. As they hit their twenties and thirties, men tend to be at their strongest and can make impressive gains. However, once they hit their forties, their bench press performance may start to decrease.
But don’t get too caught up in the rules! There are always exceptions. These charts can give you an idea of the average weight a man can bench press, but remember that everyone is different. Keep these factors in mind as you work towards your own goals.
Average Bench By Weight
| Body weight (lbs) | Untrained | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 114 | 85 | 110 | 130 | 180 | 220 |
| 123 | 90 | 115 | 140 | 195 | 240 |
| 132 | 100 | 125 | 155 | 210 | 260 |
| 148 | 110 | 140 | 170 | 235 | 290 |
| 165 | 120 | 150 | 185 | 255 | 320 |
| 181 | 130 | 165 | 200 | 275 | 345 |
| 198 | 135 | 175 | 215 | 290 | 360 |
| 220 | 140 | 185 | 225 | 305 | 380 |
| 242 | 145 | 190 | 230 | 315 | 395 |
| 275 | 150 | 195 | 240 | 325 | 405 |
| 319 | 155 | 200 | 245 | 335 | 415 |
| 320+ | 160 | 205 | 250 | 340 | 425 |
Average Bench By Age
| Age | Total Weight |
| 20-29 | 100 percent of your body weight |
| 30-39 | 90 percent of your body weight |
| 40-49 | 80 percent of your body weight |
| 50-59 | 75 percent of your body weight |
Average Bench Press For Women
| Body Weight (lbs) | Untrained | Novice | Intermediate | Advanced | Elite |
| 97 | 50 | 65 | 75 | 95 | 115 |
| 105 | 55 | 70 | 80 | 100 | 125 |
| 114 | 60 | 75 | 85 | 110 | 135 |
| 123 | 65 | 80 | 90 | 115 | 140 |
| 132 | 70 | 85 | 95 | 125 | 150 |
| 148 | 75 | 90 | 105 | 135 | 165 |
| 165 | 80 | 95 | 115 | 145 | 185 |
| 181 | 85 | 110 | 120 | 160 | 195 |
| 198 | 90 | 115 | 130 | 165 | 205 |
| 199+ | 95 | 120 | 140 | 175 | 220 |
Bench Press Weight Chart
Bench pressing is a classic way to gauge your strength, but don’t get too caught up in the numbers. While the average guy in his thirties can bench press around 90% of his body weight, it’s important to remember that everyone is different.
Now that you know more about the average bench press numbers and how to calculate your one rep max, it’s time to put this knowledge into practice.
Remember, the numbers in these charts are just a guide, and everyone’s body is different. Use this information to set realistic goals for yourself and work towards them with consistency and good form. And if you want to take your training to the next level, check out our one-rep max calculator for a more accurate way to track your progress. Keep pushing yourself, and happy lifting!
