Check your bench press
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Quick answer
  • A bodyweight bench puts you ahead of most gym-goers; 1.5× bodyweight is strong by any standard; 2× bodyweight is elite territory.
  • "Good" depends on bodyweight, sex, and equipment. Pick your class in the tables below for exact percentiles, or click a class for the full breakdown.
  • These are competition results, not gym claims — the median here beats most people who lift.

Bench Press Standards by Weight Class (Raw)

Each row links to a full percentile page for that class. Weight classes are defined in kilograms by every federation; the header unit toggle shows them as pounds if you prefer. "n" is the number of competition results behind that row.

Men — Raw

ClassNovice lineMedianTop 20%Top 10%Top 1%
59 kg
n=44,343		105 lbs165 lbs226 lbs259 lbs364 lbs
66 kg
n=58,439		165 lbs215 lbs265 lbs287 lbs364 lbs
74 kg
n=126,255		193 lbs243 lbs287 lbs314 lbs380 lbs
83 kg
n=293,285		220 lbs270 lbs320 lbs345 lbs419 lbs
93 kg
n=226,075		248 lbs298 lbs353 lbs380 lbs452 lbs
105 kg
n=198,243		265 lbs320 lbs375 lbs408 lbs485 lbs
120 kg
n=129,545		285 lbs347 lbs408 lbs441 lbs518 lbs
120+ kg
n=127,446		298 lbs375 lbs446 lbs485 lbs573 lbs

Women — Raw

ClassNovice lineMedianTop 20%Top 10%Top 1%
47 kg
n=16,264		70 lbs99 lbs132 lbs149 lbs209 lbs
52 kg
n=43,993		88 lbs110 lbs143 lbs160 lbs209 lbs
57 kg
n=59,233		99 lbs121 lbs154 lbs171 lbs226 lbs
63 kg
n=81,531		105 lbs132 lbs160 lbs182 lbs237 lbs
69 kg
n=71,779		110 lbs138 lbs171 lbs193 lbs254 lbs
76 kg
n=88,967		110 lbs143 lbs176 lbs198 lbs265 lbs
84 kg
n=58,831		116 lbs148 lbs182 lbs204 lbs276 lbs
84+ kg
n=79,021		121 lbs154 lbs193 lbs220 lbs303 lbs

How to Improve Your Bench Press

Bench responds well to frequency. Most intermediate lifters should bench two to three times per week — one heavy day and one or two lighter technique or volume days. If you are weak off the chest, add paused reps and dumbbell pressing. If you are weak at lockout, add close-grip bench and direct triceps work. A legal competition pause costs most lifters 5–10 lb until they train it, so pause every top set. See the accessory selection guide for weak-point work and the program generator for a periodized plan.

Competing soon? The cheapest kilos at your first meet come from wrist wraps and a belt, not from a new program. See the first-meet gear checklist for what actually matters and what to skip.

Wraps and Equipped Standards

Men — Wraps

ClassNovice lineMedianTop 20%Top 10%Top 1%
59 kg
n=2,384		88 lbs132 lbs187 lbs215 lbs265 lbs
66 kg
n=2,656		143 lbs187 lbs231 lbs254 lbs314 lbs
74 kg
n=8,310		176 lbs220 lbs265 lbs287 lbs342 lbs
83 kg
n=37,724		215 lbs265 lbs311 lbs336 lbs408 lbs
93 kg
n=28,195		248 lbs298 lbs353 lbs375 lbs446 lbs
105 kg
n=31,875		265 lbs320 lbs375 lbs405 lbs474 lbs
120 kg
n=26,354		287 lbs347 lbs405 lbs435 lbs502 lbs
120+ kg
n=31,957		309 lbs375 lbs441 lbs474 lbs551 lbs

Women — Wraps

ClassNovice lineMedianTop 20%Top 10%Top 1%
47 kg
n=449		61 lbs85 lbs110 lbs127 lbs160 lbs
52 kg
n=4,758		88 lbs110 lbs132 lbs149 lbs198 lbs
57 kg
n=5,485		99 lbs120 lbs149 lbs165 lbs215 lbs
63 kg
n=7,887		105 lbs127 lbs160 lbs182 lbs238 lbs
69 kg
n=12,139		110 lbs135 lbs171 lbs193 lbs254 lbs
76 kg
n=10,904		116 lbs143 lbs187 lbs210 lbs271 lbs
84 kg
n=6,783		121 lbs150 lbs193 lbs220 lbs293 lbs
84+ kg
n=11,292		127 lbs160 lbs204 lbs231 lbs309 lbs

Men — Equipped

ClassNovice lineMedianTop 20%Top 10%Top 1%
59 kg
n=69,878		121 lbs165 lbs220 lbs254 lbs364 lbs
66 kg
n=58,756		160 lbs204 lbs265 lbs303 lbs424 lbs
74 kg
n=109,041		176 lbs230 lbs298 lbs342 lbs463 lbs
83 kg
n=253,351		205 lbs270 lbs342 lbs386 lbs507 lbs
93 kg
n=149,305		240 lbs315 lbs402 lbs450 lbs584 lbs
105 kg
n=144,159		250 lbs340 lbs435 lbs485 lbs634 lbs
120 kg
n=113,657		265 lbs364 lbs470 lbs529 lbs689 lbs
120+ kg
n=146,728		265 lbs375 lbs502 lbs573 lbs755 lbs

Women — Equipped

ClassNovice lineMedianTop 20%Top 10%Top 1%
47 kg
n=17,070		72 lbs95 lbs132 lbs154 lbs231 lbs
52 kg
n=49,802		83 lbs110 lbs149 lbs176 lbs248 lbs
57 kg
n=39,971		90 lbs121 lbs171 lbs198 lbs287 lbs
63 kg
n=43,814		99 lbs132 lbs182 lbs215 lbs309 lbs
69 kg
n=40,949		95 lbs130 lbs182 lbs220 lbs320 lbs
76 kg
n=41,901		105 lbs145 lbs209 lbs248 lbs353 lbs
84 kg
n=29,007		110 lbs154 lbs220 lbs265 lbs390 lbs
84+ kg
n=49,434		115 lbs155 lbs220 lbs270 lbs413 lbs

Frequently Asked

What is a good bench press?

For a competitive powerlifter, a good bench press is one above the median for their weight class, sex, and equipment category. The tables on this page show that median for every class. A bodyweight bench puts you ahead of most gym-goers; 1.5× bodyweight is strong by any standard; 2× bodyweight is elite territory.

Are these standards for gym lifters or competitors?

Competitors. Every number comes from a lift completed in a sanctioned meet under referees. That makes the standards stricter than gym-based charts, but far more reliable, since nobody is self-reporting.

How often is this updated?

Daily. OpenPowerlifting adds new meet results continuously, and these pages are regenerated from the latest data (last run 2026-10-09).

See everything. Browse all strength standards, or enter squat, bench, and deadlift in the rankings calculator for your total's percentile.