- A bodyweight bench press puts you ahead of most gym-goers. A 1.5x bodyweight bench is strong by any standard.
- In competition, the 50th percentile bench contribution to total varies by weight class — check the rankings calculator with your actual numbers.
- "Good" depends on your bodyweight, training age, and goals. Use data, not internet opinions.
Bench Press Standards by Bodyweight
These are approximate benchmarks based on competition data from OpenPowerlifting. They represent raw (no bench shirt) male lifters. Female standards run roughly 55-65% of male numbers at equivalent bodyweights.
| Bodyweight | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 132 lbs / 60 kg | 95 lbs | 175 lbs | 245 lbs | 315 lbs |
| 165 lbs / 75 kg | 135 lbs | 225 lbs | 300 lbs | 380 lbs |
| 181 lbs / 82 kg | 145 lbs | 245 lbs | 325 lbs | 405 lbs |
| 198 lbs / 90 kg | 155 lbs | 265 lbs | 345 lbs | 425 lbs |
| 220 lbs / 100 kg | 165 lbs | 280 lbs | 365 lbs | 450 lbs |
| 242 lbs / 110 kg | 175 lbs | 295 lbs | 380 lbs | 470 lbs |
"Beginner" means within your first year of consistent training. "Intermediate" is 1-3 years. "Advanced" is 3-5+ years of structured programming. "Elite" is nationally competitive — top 5-10% of competition lifters.
How to Actually Know Where You Stand
Tables like the one above are rough guides. Your actual standing depends on your exact bodyweight, age, and what you're comparing against. The most accurate way to know is to enter your squat, bench, and deadlift into the rankings calculator — it compares your total against every competition result on record in your weight class.
How to Improve Your Bench Press
Bench responds well to frequency. Most intermediate lifters should bench 2-3 times per week — one heavy day and one or two lighter technique or volume days. Common weak points and their fixes: if you're weak off the chest, add paused reps and dumbbell pressing. If you're weak at lockout, add close-grip bench and tricep work. Read the full accessory selection guide for more.