Decline Bench Press Strength Standards
Use these decline bench press standards to compare your weight lifted with other lifters. The tables break performance into beginner, novice, intermediate, advanced, and elite levels, with separate comparisons by bodyweight, age, and sex where available.
Calculate Your Decline Bench Press Strength Level
Enter your sex, bodyweight, age, and decline bench press one-rep max to estimate your strength level and approximate percentile.
Percentiles are approximate and are interpolated between the Beginner (5th), Novice (20th), Intermediate (50th), Advanced (80th), and Elite (95th) benchmarks shown on this page.
Male Decline Bench Press Standards
Male Decline Bench Press Strength Standards
| Strength Level | Weight |
|---|---|
| Beginner | 110 lb |
| Novice | 165 lb |
| Intermediate | 230 lb |
| Advanced | 305 lb |
| Elite | 390 lb |
Male Decline Bench Press Standards by Bodyweight Ratio
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.75x |
| Novice | 1.00x |
| Intermediate | 1.25x |
| Advanced | 1.75x |
| Elite | 2.25x |
Male Decline Bench Press Standards by Bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lb | 55 lb | 85 lb | 125 lb | 175 lb | 230 lb |
| 120 lb | 65 lb | 100 lb | 145 lb | 195 lb | 250 lb |
| 130 lb | 75 lb | 110 lb | 160 lb | 215 lb | 270 lb |
| 140 lb | 85 lb | 125 lb | 175 lb | 230 lb | 290 lb |
| 150 lb | 95 lb | 140 lb | 190 lb | 250 lb | 310 lb |
| 160 lb | 110 lb | 150 lb | 205 lb | 265 lb | 330 lb |
| 170 lb | 120 lb | 165 lb | 220 lb | 280 lb | 350 lb |
| 180 lb | 130 lb | 175 lb | 230 lb | 295 lb | 365 lb |
| 190 lb | 140 lb | 185 lb | 245 lb | 310 lb | 385 lb |
| 200 lb | 150 lb | 200 lb | 260 lb | 325 lb | 400 lb |
| 210 lb | 160 lb | 210 lb | 270 lb | 340 lb | 415 lb |
| 220 lb | 170 lb | 220 lb | 285 lb | 355 lb | 430 lb |
| 230 lb | 180 lb | 230 lb | 295 lb | 370 lb | 445 lb |
| 240 lb | 185 lb | 245 lb | 310 lb | 380 lb | 460 lb |
| 250 lb | 195 lb | 255 lb | 320 lb | 395 lb | 475 lb |
| 260 lb | 205 lb | 265 lb | 330 lb | 410 lb | 490 lb |
| 270 lb | 215 lb | 275 lb | 345 lb | 420 lb | 500 lb |
| 280 lb | 225 lb | 285 lb | 355 lb | 435 lb | 515 lb |
| 290 lb | 230 lb | 290 lb | 365 lb | 445 lb | 530 lb |
| 300 lb | 240 lb | 300 lb | 375 lb | 455 lb | 540 lb |
| 310 lb | 250 lb | 310 lb | 385 lb | 465 lb | 555 lb |
Male Decline Bench Press Standards by Age
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 95 lb | 140 lb | 195 lb | 260 lb | 330 lb |
| 20 | 110 lb | 160 lb | 225 lb | 300 lb | 380 lb |
| 25 | 110 lb | 165 lb | 230 lb | 305 lb | 390 lb |
| 30 | 110 lb | 165 lb | 230 lb | 305 lb | 390 lb |
| 35 | 110 lb | 165 lb | 230 lb | 305 lb | 390 lb |
| 40 | 110 lb | 165 lb | 230 lb | 305 lb | 390 lb |
| 45 | 105 lb | 155 lb | 220 lb | 290 lb | 370 lb |
| 50 | 100 lb | 145 lb | 205 lb | 270 lb | 345 lb |
| 55 | 90 lb | 135 lb | 190 lb | 250 lb | 320 lb |
| 60 | 85 lb | 120 lb | 170 lb | 230 lb | 290 lb |
| 65 | 75 lb | 110 lb | 155 lb | 205 lb | 265 lb |
| 70 | 65 lb | 100 lb | 140 lb | 185 lb | 235 lb |
| 75 | 60 lb | 90 lb | 125 lb | 165 lb | 210 lb |
| 80 | 55 lb | 80 lb | 110 lb | 150 lb | 190 lb |
| 85 | 50 lb | 70 lb | 100 lb | 135 lb | 170 lb |
| 90 | 45 lb | 65 lb | 90 lb | 120 lb | 150 lb |
Female Decline Bench Press Standards
Female Decline Bench Press Strength Standards
| Strength Level | Weight |
|---|---|
| Beginner | 40 lb |
| Novice | 75 lb |
| Intermediate | 120 lb |
| Advanced | 170 lb |
| Elite | 230 lb |
Female Decline Bench Press Standards by Bodyweight Ratio
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.25x |
| Novice | 0.50x |
| Intermediate | 0.75x |
| Advanced | 1.25x |
| Elite | 1.50x |
Female Decline Bench Press Standards by Bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lb | 20 lb | 45 lb | 75 lb | 115 lb | 160 lb |
| 100 lb | 25 lb | 50 lb | 85 lb | 125 lb | 175 lb |
| 110 lb | 30 lb | 55 lb | 90 lb | 135 lb | 185 lb |
| 120 lb | 35 lb | 60 lb | 100 lb | 145 lb | 195 lb |
| 130 lb | 40 lb | 65 lb | 105 lb | 155 lb | 205 lb |
| 140 lb | 40 lb | 70 lb | 110 lb | 160 lb | 215 lb |
| 150 lb | 45 lb | 80 lb | 120 lb | 170 lb | 225 lb |
| 160 lb | 50 lb | 85 lb | 125 lb | 175 lb | 235 lb |
| 170 lb | 55 lb | 90 lb | 130 lb | 185 lb | 240 lb |
| 180 lb | 60 lb | 90 lb | 135 lb | 190 lb | 250 lb |
| 190 lb | 60 lb | 95 lb | 145 lb | 195 lb | 255 lb |
| 200 lb | 65 lb | 100 lb | 150 lb | 205 lb | 265 lb |
| 210 lb | 70 lb | 105 lb | 155 lb | 210 lb | 270 lb |
| 220 lb | 70 lb | 110 lb | 160 lb | 215 lb | 275 lb |
| 230 lb | 75 lb | 115 lb | 165 lb | 220 lb | 285 lb |
| 240 lb | 80 lb | 120 lb | 170 lb | 225 lb | 290 lb |
| 250 lb | 80 lb | 120 lb | 175 lb | 230 lb | 295 lb |
| 260 lb | 85 lb | 125 lb | 175 lb | 235 lb | 300 lb |
Female Decline Bench Press Standards by Age
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 35 lb | 65 lb | 100 lb | 145 lb | 195 lb |
| 20 | 40 lb | 75 lb | 115 lb | 165 lb | 225 lb |
| 25 | 40 lb | 75 lb | 120 lb | 170 lb | 230 lb |
| 30 | 40 lb | 75 lb | 120 lb | 170 lb | 230 lb |
| 35 | 40 lb | 75 lb | 120 lb | 170 lb | 230 lb |
| 40 | 40 lb | 75 lb | 120 lb | 170 lb | 230 lb |
| 45 | 40 lb | 70 lb | 110 lb | 160 lb | 220 lb |
| 50 | 35 lb | 65 lb | 105 lb | 150 lb | 205 lb |
| 55 | 35 lb | 60 lb | 95 lb | 140 lb | 190 lb |
| 60 | 30 lb | 55 lb | 90 lb | 125 lb | 170 lb |
| 65 | 30 lb | 50 lb | 80 lb | 115 lb | 155 lb |
| 70 | 25 lb | 45 lb | 70 lb | 105 lb | 140 lb |
| 75 | 20 lb | 40 lb | 65 lb | 90 lb | 125 lb |
| 80 | 20 lb | 35 lb | 55 lb | 85 lb | 110 lb |
| 85 | 15 lb | 30 lb | 50 lb | 75 lb | 100 lb |
| 90 | 15 lb | 30 lb | 45 lb | 65 lb | 90 lb |
What the Strength Levels Mean
Beginner
Stronger than roughly 5% of lifters. This level represents someone who is still relatively new to the exercise but has practiced it consistently enough to develop proper technique. They understand the basic mechanics of the movement and can perform it with proper form and control through a full range of motion.
Novice
Stronger than roughly 20% of lifters. This level represents someone who has moved beyond the beginner stage and has trained the exercise consistently for around six months. They have developed reliable technique, greater control of the movement, and a foundation of strength that comes from regular practice.
Intermediate
Stronger than roughly 50% of lifters. This level represents someone with significant experience training the exercise, typically around two years or more. They have developed solid strength, consistent technique, and a strong understanding of the movement through sustained and progressive training.
Advanced
Stronger than roughly 80% of lifters. This level represents a highly experienced lifter who has spent several years consistently training and improving the exercise. They have developed a high level of strength and technical proficiency that generally requires more than five years of focused training to achieve.
Elite
Stronger than roughly 95% of lifters. This level represents an exceptionally strong and highly experienced lifter who has spent years developing the exercise to a very high standard. They rank among the strongest people performing the movement and have reached a level of strength that may be competitive in strength sports.
Related Strength Standards
These standards are comparative benchmarks, not requirements for safe or effective training. Individual performance can vary with technique, equipment, range of motion, training history, and testing conditions.