Bench Press Standards
Compare your bench press to strength standards.
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Bench Press Standards
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Male Standards
beginner0.5× BW
novice0.75× BW
intermediate1× BW
advanced1.5× BW
elite2× BW
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Frequently Asked Questions
For men, benching 1x bodyweight is intermediate level. For women, 0.75x bodyweight is intermediate. Elite lifters typically bench 2x (men) or 1.25x (women) bodyweight.
Most consistent lifters reach intermediate in 1-2 years. Factors include genetics, programming, nutrition, and training frequency.
Testing 1RM occasionally is fine, but using a calculated 1RM from submaximal lifts is safer. Test no more than every 8-12 weeks.
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