Whether you're trying to figure out if your bench press is good, setting a realistic goal, or benchmarking yourself against other lifters — this is the most comprehensive bench press standards reference available. Every table below is based on real-world strength data and 16 years of coaching experience.
Experience Level Definitions
Before diving into the tables, here's exactly what each level means:
Less than 6 months of consistent training. Still learning movement patterns.
6–18 months training. Making consistent linear progress each session.
1–3 years training. Progress measured weekly, not session to session.
3–5+ years serious training. Progress is monthly. Requires periodization.
Top 5% of lifters. Years of dedicated strength training. Near genetic ceiling.
Take the free bench press assessment — 3 minutes to pinpoint your exact level and what's holding you back.
Bench Press Standards for Men by Bodyweight (lbs)
All values represent 1-rep max (1RM) with full range of motion — bar touching chest, arms locked out. These are raw standards (no bench shirt).
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 114 lbs (52kg) | 75 | 105 | 145 | 190 | 240 |
| 123 lbs (56kg) | 80 | 115 | 155 | 205 | 260 |
| 132 lbs (60kg) | 90 | 125 | 170 | 220 | 280 |
| 148 lbs (67kg) | 100 | 140 | 190 | 250 | 315 |
| 165 lbs (75kg) | 110 | 155 | 210 | 275 | 350 |
| 181 lbs (82kg) | 120 | 170 | 230 | 300 | 380 |
| 198 lbs (90kg) | 130 | 185 | 250 | 325 | 415 |
| 220 lbs (100kg) | 145 | 200 | 270 | 355 | 450 |
| 242 lbs (110kg) | 155 | 215 | 290 | 380 | 480 |
| 275+ lbs (125kg+) | 165 | 230 | 310 | 405 | 510 |
All values in lbs. 1-rep max, raw (no equipment). Based on data from 10,000+ lifters.
Primal Press Protocol™
If you're stuck at intermediate and want to reach advanced — the Primal Press Protocol is the exact system Jordan's clients used to add 50–100 lbs.
Bench Press Standards by Age (Strength Multipliers)
Strength peaks in your late 20s and declines gradually with age. Use the multipliers below to adjust the bodyweight table for your age group.
How to use: Find your standard in the bodyweight table above, then multiply by the age factor below.
| Age Group | Multiplier | Example: 180 lb Intermediate | Notes |
|---|---|---|---|
| 20–29 | 1x | 230 lbs | Peak strength years |
| 30–39 | 0.97x | 223 lbs | ~3% decline from peak |
| 40–49 | 0.9x | 207 lbs | ~10% decline from peak |
| 50–59 | 0.82x | 189 lbs | ~18% decline from peak |
| 60–69 | 0.72x | 166 lbs | ~28% decline from peak |
| 70+ | 0.62x | 143 lbs | ~38% decline from peak |
Age-related strength decline is real but slower than most people think — and largely offset by intelligent programming. Jordan's oldest clients in their 50s and 60s are still adding weight to their bench with the right periodization approach.
Bench Press Standards for Women by Bodyweight (lbs)
Women's bench press standards reflect real physiological differences in upper body muscle mass distribution — not capability. Many women can and do press bodyweight at intermediate-to-advanced levels.
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 97 lbs (44kg) | 40 | 60 | 80 | 110 | 140 |
| 105 lbs (48kg) | 45 | 65 | 85 | 115 | 150 |
| 114 lbs (52kg) | 50 | 70 | 95 | 125 | 160 |
| 123 lbs (56kg) | 55 | 75 | 100 | 135 | 170 |
| 132 lbs (60kg) | 60 | 80 | 110 | 145 | 185 |
| 148 lbs (67kg) | 65 | 90 | 120 | 160 | 205 |
| 165 lbs (75kg) | 70 | 100 | 135 | 175 | 220 |
| 181+ lbs (82kg+) | 80 | 110 | 145 | 190 | 240 |
Bench Press to Bodyweight Ratio Standards
The simplest way to benchmark yourself across bodyweights:
Frequently Asked Questions
What is a good bench press for a man?
A good bench press for the average man is being able to press your own bodyweight for 1 rep — this is the intermediate standard. For a 180 lb man, that's 180 lbs. If you can press 1.25x bodyweight, you're advanced. Below 0.75x bodyweight is novice territory.
What is the average bench press for a 40 year old man?
An untrained 40 year old man averages 135–155 lbs on the bench press. A trained intermediate 40 year old at 180 lbs bodyweight typically benches 185–210 lbs. Apply the 0.90x age multiplier to the standard for your bodyweight in the table above.
Is 225 lbs a good bench press?
Yes — 225 lbs (two 45-lb plates per side) is a meaningful milestone. For most men in the 165–185 lb range, it represents advanced-level strength. For heavier men (220+ lbs), it's intermediate. It puts you well above the average gym-goer.
How long does it take to bench press 225 lbs?
For most men starting from scratch, reaching 225 lbs takes 1.5–3 years of consistent, structured training. Factors that affect timeline: starting bodyweight, training frequency, programming quality, nutrition, and sleep. With a proper program like the Primal Press Protocol, intermediate lifters typically add 50+ lbs within 60–90 days.
What is the bench press standard for a 50 year old man?
Apply the 0.82x multiplier to the standard for your bodyweight. A 180 lb, 50 year old intermediate lifter would target approximately 189 lbs (230 × 0.82). Age-related decline is real but manageable with smart programming — Jordan coaches multiple clients in their 50s who continue to make strength gains.
How much should I bench press for my weight?
Use the bodyweight ratio as your guide: Beginner = 0.5x, Novice = 0.75x, Intermediate = 1.0x, Advanced = 1.25x, Elite = 1.5x+. Find your bodyweight in the table above for the exact lbs target at your experience level.
How to Move Up the Standards Chart
Knowing where you are is only useful if you know how to move forward. Here's the honest breakdown by level:
Linear progression works. Bench 3x/week, add 5 lbs every session. Focus entirely on technique — bar path, leg drive, scapular retraction.
Beginner Program →Linear progression slows. Move to weekly progression. Add volume and begin addressing weak points (off chest, lockout).
Intermediate Program →This is where most lifters plateau indefinitely. You need structured periodization, weak point diagnosis, and intelligent frequency management. This is exactly what the Primal Press Protocol addresses.
Get The Primal Press Protocol →Add 50–100 lbs
to Your Bench Press.
The Primal Press Protocol — 12-week periodized program built by Jordan Hoppel. Diagnostic framework finds your specific limiter. Every training weight auto-calculated. $37 once. Yours forever.
- →Eddie H. added 90 lbs to his bench
- →Cole K. added 50 lbs in just 6 weeks
- →Dan Y. added 100 lbs in 5 months
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