- Apr 14, 2001
- 57,119
- 18,646
- 146
http://www.exrx.net/Testing/WeightLifting/BenchStandards.html
One rep max, full range of motion, proper form with no special suits or wraps.
Bench Press - Adult Men
Body Weight / Un-trained / Novice / Intermediate / Advanced / Elite
114................... 84............ 107........... 130............. 179........ 222
123................... 91............ 116........... 142............. 194......... 242
132................... 98............ 125............ 153............ 208......... 260
148.................. 109............ 140........... 172............. 234......... 291
165.................. 119............ 152........... 187............. 255........ 319
181................... 128........... 164............ 201............ 275........ 343
198................... 135........... 173............ 213............. 289....... 362
220................... 142............ 183............ 225............ 306....... 381
242................... 149........... 190............. 232............ 316........ 395
275................... 153........... 196............. 239............ 325........ 407
319................... 156............ 199............ 244............ 333........ 416
320+................. 159............ 204............ 248........... 340........ 425
Bench Press - Adult Women
Body Weight / Un-trained / Novice / Intermediate / Advanced / Elite
97 .....................49............. 63............ 73............... 94......... 116
105................... 53............. 68............ 79............... 102........ 124
114................... 57............. 73 .............85.............. 109........ 133
123................... 60............. 77............. 90.............. 116......... 142
132................... 64............. 82............. 95.............. 122......... 150
148................... 70.............. 90 ............105............. 135 ........165
165................... 76............. 97............. 113............. 146........ 183
181................... 81.............. 104........... 122 ............158........ 192
198................... 88.............. 112........... 130............ 167........ 205
199+................ 92.............. 118............ 137............ 177........ 217
Other charts here:
Shoulder press
Squat
Deadlift
Clean
Untrained
Expected level of strength in a healthy individual who has not trained on the exercise before but can perform it correctly. This represents the minimum level of strength required to maintain a reasonable quality of life in a sedentary individual.
Novice
A person training regularly for a period of 3-9 months. This strength level supports the demands of vigorous recreational activities.
Intermediate
A person who has engaged in regular training for up to two years. The intermediate level indicates some degree of specialization in the exercises and a high level of performance at the recreational level.
Advanced
An individual with multi-year training experience with definite goals in the higher levels of competitive athletics.
Elite
Refers specifically to athletes competing in strength sports. Less than 1% of the weight training population will attain this level.
One rep max, full range of motion, proper form with no special suits or wraps.
Bench Press - Adult Men
Body Weight / Un-trained / Novice / Intermediate / Advanced / Elite
114................... 84............ 107........... 130............. 179........ 222
123................... 91............ 116........... 142............. 194......... 242
132................... 98............ 125............ 153............ 208......... 260
148.................. 109............ 140........... 172............. 234......... 291
165.................. 119............ 152........... 187............. 255........ 319
181................... 128........... 164............ 201............ 275........ 343
198................... 135........... 173............ 213............. 289....... 362
220................... 142............ 183............ 225............ 306....... 381
242................... 149........... 190............. 232............ 316........ 395
275................... 153........... 196............. 239............ 325........ 407
319................... 156............ 199............ 244............ 333........ 416
320+................. 159............ 204............ 248........... 340........ 425
Bench Press - Adult Women
Body Weight / Un-trained / Novice / Intermediate / Advanced / Elite
97 .....................49............. 63............ 73............... 94......... 116
105................... 53............. 68............ 79............... 102........ 124
114................... 57............. 73 .............85.............. 109........ 133
123................... 60............. 77............. 90.............. 116......... 142
132................... 64............. 82............. 95.............. 122......... 150
148................... 70.............. 90 ............105............. 135 ........165
165................... 76............. 97............. 113............. 146........ 183
181................... 81.............. 104........... 122 ............158........ 192
198................... 88.............. 112........... 130............ 167........ 205
199+................ 92.............. 118............ 137............ 177........ 217
Other charts here:
Shoulder press
Squat
Deadlift
Clean
Untrained
Expected level of strength in a healthy individual who has not trained on the exercise before but can perform it correctly. This represents the minimum level of strength required to maintain a reasonable quality of life in a sedentary individual.
Novice
A person training regularly for a period of 3-9 months. This strength level supports the demands of vigorous recreational activities.
Intermediate
A person who has engaged in regular training for up to two years. The intermediate level indicates some degree of specialization in the exercises and a high level of performance at the recreational level.
Advanced
An individual with multi-year training experience with definite goals in the higher levels of competitive athletics.
Elite
Refers specifically to athletes competing in strength sports. Less than 1% of the weight training population will attain this level.
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