- The median bench press for equipped women at 76 kg is 145 lb (65.8 kg). Beat that and you out-lift half the class.
- Top 20%: 209 lb (95 kg). Top 10%: 248 lb (112.5 kg). Top 1%: 353 lb (160 kg).
- A bodyweight bench puts you ahead of most gym-goers; 1.5× bodyweight is strong by any standard; 2× bodyweight is elite territory.
Bench Press Percentiles — 76 kg Equipped Women
The 76 kg class covers women weighing 69–76 kg (152–168 lb). These percentiles are computed from 41,555 equipped (single-ply or multi-ply suits and bench shirts) competition results in the OpenPowerlifting database. Remember that everyone in this dataset trained hard enough to enter a meet, so the 20th percentile here is already well above the average gym-goer.
| Percentile | Lbs | Kg | Band |
|---|---|---|---|
| 5th percentile | 83 lb | 37.5 kg | Novice |
| 10th percentile | 94 lb | 42.5 kg | Novice |
| 20th percentile | 105 lb | 47.6 kg | Intermediate |
| 30th percentile | 120 lb | 54.4 kg | Intermediate |
| 40th percentile | 132 lb | 60 kg | Intermediate |
| 50th percentile | 145 lb | 65.8 kg | Advanced |
| 60th percentile | 160 lb | 72.6 kg | Advanced |
| 70th percentile | 182 lb | 82.5 kg | Advanced |
| 80th percentile | 209 lb | 95 kg | Elite |
| 85th percentile | 226 lb | 102.5 kg | Elite |
| 90th percentile | 248 lb | 112.5 kg | Elite |
| 95th percentile | 287 lb | 130 kg | World Class |
| 97.5th percentile | 320 lb | 145 kg | World Class |
| 99th percentile | 353 lb | 160 kg | World Class |
Novice = below the 20th percentile of competitors. Intermediate = 20th–50th. Advanced = 50th–80th. Elite = 80th–95th. World Class = top 5%. Percentiles are calculated on the best bench press from each meet entry, so a lifter with ten meets appears ten times; this weights the data toward experienced competitors.
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.
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Frequently Asked
What is a good bench press for women in the 76 kg equipped class?
The median competition bench press in this class is 145 lb (65.8 kg). Anything above that beats half of all equipped women who have competed at 76 kg. 209 lb (95 kg) puts you in the top 20%, and 287 lb (130 kg) in the top 5%.
What bench press do you need to be elite at 76 kg?
Using the top-10% line as the elite threshold, that is 248 lb (112.5 kg) for equipped women at 76 kg. The top 1% of the class has lifted 353 lb (160 kg) or more.
Where does this data come from?
Every number on this page is computed from 41,555 competition results in the OpenPowerlifting database for equipped women in the 76 kg class, and is regenerated automatically as new meets are added (last update 2026-09-02). These are lifts done in competition under referees, not gym numbers or self-reported maxes.