Bench Press Standards
How does your bench press stack up? These are the beginner / novice / experienced / intermediate / advanced / elite tiers (higher is better), by sex.
| Tier | Male | Female |
|---|---|---|
| Beginner | 70 kg | 40 kg |
| Novice | 85 kg | 50 kg |
| Experienced | 100 kg | 55 kg |
| Intermediate | 120 kg | 65 kg |
| Advanced | 140 kg | 80 kg |
| Elite | 160 kg | 90 kg |
Tiers map to roughly the 50th / 60th / 70th / 80th / 90th / 100th percentile of trained athletes.
Counts toward: Gym-Goer · Hybrid Athlete · CrossFit · HYROX · Powerlifter · Bodybuilder
How to improve your Bench Press
- Train the lift 2–3×/week with progressive overload — add a little load or a rep most sessions.
- Keep most volume in the 3–6 rep range for strength, with lighter back-off sets for size.
- Fix the limiting position (depth, lockout, bracing) before chasing a bigger number.
FAQ
What is a good Bench Press?
An "Experienced" Bench Press sits around the 70th percentile of trained athletes — see the table above for the exact figure for your sex. "Advanced" is roughly the top 10%, and "Elite" is the top 5%.
How is the Bench Press scored?
Your result is placed on a 0–100 curve anchored at the beginner / novice / experienced / intermediate / advanced / elite tiers, adjusted for sex. A higher number scores higher.
How can I improve my Bench Press?
Train the lift 2–3×/week with progressive overload — add a little load or a rep most sessions. Keep most volume in the 3–6 rep range for strength, with lighter back-off sets for size. Fix the limiting position (depth, lockout, bracing) before chasing a bigger number.
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