Bench Press

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Pectoralis Major
Secondary Muscles	Deltoids, Tricep, Bicep
Stabilizer Muscles	Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Pectoralis Major

Secondary Muscles

Deltoids, Tricep, Bicep

Stabilizer Muscles

Abdominal External Oblique

Grip Muscles

Forearm Flexors

Bench Press Average Weight [1RM]

Level
Beg.	47 kg (103 lbs)	17 kg (38 lbs)
Nov.	70 kg (154 lbs)	31 kg (69 lbs)
Int.	98 kg (217 lbs)	51 kg (111 lbs)
Adv.	132 kg (291 lbs)	74 kg (164 lbs)
Pro	169 kg (372 lbs)	101 kg (223 lbs)

Level

Beg.

47 kg
(103 lbs)

17 kg
(38 lbs)

Nov.

70 kg
(154 lbs)

31 kg
(69 lbs)

Int.

98 kg
(217 lbs)

51 kg
(111 lbs)

Adv.

132 kg
(291 lbs)

74 kg
(164 lbs)

Pro

169 kg
(372 lbs)

101 kg
(223 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Bench Press Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	24	38	57	79	103
55	29	45	64	87	113
60	34	51	72	96	123
65	39	57	79	104	132
70	44	62	85	112	141
75	49	68	92	119	149
80	53	74	98	127	157
85	58	79	105	134	165
90	62	84	111	141	172
95	67	89	116	147	180
100	71	94	122	153	187
105	75	99	128	160	194
110	80	104	133	166	200
115	84	109	138	172	207
120	88	113	143	177	213
125	92	118	148	183	219
130	95	122	153	188	225
135	99	126	158	194	231
140	103	130	163	199	236

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	40	59	84	112	144
20	46	68	96	129	164
25	47	70	98	132	169
30	47	70	98	132	169
35	47	70	98	132	169
40	47	70	98	132	169
45	44	66	93	125	160
50	42	62	88	118	150
55	39	57	81	109	139
60	35	52	74	99	127
65	32	47	67	90	115
70	29	42	60	80	103
75	26	38	54	72	92
80	23	34	48	64	82
85	20	30	43	58	74
90	18	27	39	52	66

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	8	18	32	50	70
45	10	21	36	55	76
50	12	24	40	59	82
55	15	27	43	64	87
60	17	29	47	68	92
65	19	32	50	72	96
70	20	34	53	75	101
75	22	37	56	79	105
80	24	39	59	82	109
85	26	41	62	86	112
90	28	44	64	89	116
95	29	46	67	92	119
100	31	48	69	95	123
105	33	50	72	98	126
110	34	52	74	100	129
115	36	54	76	103	132
120	37	56	79	106	135

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	15	27	43	63	86
20	17	31	49	72	98
25	17	31	51	74	101
30	17	31	51	74	101
35	17	31	51	74	101
40	17	31	51	74	101
45	16	30	48	70	96
50	15	28	45	66	90
55	14	26	42	61	83
60	13	24	38	56	76
65	12	21	34	50	69
70	11	19	31	45	62
75	9	17	28	40	55
80	8	15	25	36	49
85	8	14	22	32	44
90	7	12	20	29	40

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 35-50 Calories
Medium	🔥 50-70 Calories
Hard	🔥 70-90 Calories
Max	🔥 90-110 Calories

Intensity

Calories Burned

Easy

🔥 35-50 Calories

Medium

🔥 50-70 Calories

Hard

🔥 70-90 Calories

Max

🔥 90-110 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

世界記録

Last Updated: October 6, 2023

Men's Raw Bench Press

361 kg (796 lb)

Julius Maddox

Men's Equipped Bench Press

635 kg (1,401 lb)

Jimmy Kolb

Women's Raw Bench Press

207.5 kg (457.4 lb)

April Mathis

Women's Equipped Bench Press

317.5 kg (700 lb)

Ashleigh Hoeta

Muscles Activated

Bench Press Average Weight [1RM]

Bench Press Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

世界記録

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	24	38	57	79	103
55	29	45	64	87	113
60	34	51	72	96	123
65	39	57	79	104	132
70	44	62	85	112	141
75	49	68	92	119	149
80	53	74	98	127	157
85	58	79	105	134	165
90	62	84	111	141	172
95	67	89	116	147	180
100	71	94	122	153	187
105	75	99	128	160	194
110	80	104	133	166	200
115	84	109	138	172	207
120	88	113	143	177	213
125	92	118	148	183	219
130	95	122	153	188	225
135	99	126	158	194	231
140	103	130	163	199	236

Age	Beg.	Nov.	Int.	Adv.	Pro
15	40	59	84	112	144
20	46	68	96	129	164
25	47	70	98	132	169
30	47	70	98	132	169
35	47	70	98	132	169
40	47	70	98	132	169
45	44	66	93	125	160
50	42	62	88	118	150
55	39	57	81	109	139
60	35	52	74	99	127
65	32	47	67	90	115
70	29	42	60	80	103
75	26	38	54	72	92
80	23	34	48	64	82
85	20	30	43	58	74
90	18	27	39	52	66

BW	Beg.	Nov.	Int.	Adv.	Pro
40	8	18	32	50	70
45	10	21	36	55	76
50	12	24	40	59	82
55	15	27	43	64	87
60	17	29	47	68	92
65	19	32	50	72	96
70	20	34	53	75	101
75	22	37	56	79	105
80	24	39	59	82	109
85	26	41	62	86	112
90	28	44	64	89	116
95	29	46	67	92	119
100	31	48	69	95	123
105	33	50	72	98	126
110	34	52	74	100	129
115	36	54	76	103	132
120	37	56	79	106	135

Age	Beg.	Nov.	Int.	Adv.	Pro
15	15	27	43	63	86
20	17	31	49	72	98
25	17	31	51	74	101
30	17	31	51	74	101
35	17	31	51	74	101
40	17	31	51	74	101
45	16	30	48	70	96
50	15	28	45	66	90
55	14	26	42	61	83
60	13	24	38	56	76
65	12	21	34	50	69
70	11	19	31	45	62
75	9	17	28	40	55
80	8	15	25	36	49
85	8	14	22	32	44
90	7	12	20	29	40

BW	Beg.	Nov.	Int.	Adv.	Pro
50	24	38	57	79	103
55	29	45	64	87	113
60	34	51	72	96	123
65	39	57	79	104	132
70	44	62	85	112	141
75	49	68	92	119	149
80	53	74	98	127	157
85	58	79	105	134	165
90	62	84	111	141	172
95	67	89	116	147	180
100	71	94	122	153	187
105	75	99	128	160	194
110	80	104	133	166	200
115	84	109	138	172	207
120	88	113	143	177	213
125	92	118	148	183	219
130	95	122	153	188	225
135	99	126	158	194	231
140	103	130	163	199	236

Age	Beg.	Nov.	Int.	Adv.	Pro
15	40	59	84	112	144
20	46	68	96	129	164
25	47	70	98	132	169
30	47	70	98	132	169
35	47	70	98	132	169
40	47	70	98	132	169
45	44	66	93	125	160
50	42	62	88	118	150
55	39	57	81	109	139
60	35	52	74	99	127
65	32	47	67	90	115
70	29	42	60	80	103
75	26	38	54	72	92
80	23	34	48	64	82
85	20	30	43	58	74
90	18	27	39	52	66

BW	Beg.	Nov.	Int.	Adv.	Pro
40	8	18	32	50	70
45	10	21	36	55	76
50	12	24	40	59	82
55	15	27	43	64	87
60	17	29	47	68	92
65	19	32	50	72	96
70	20	34	53	75	101
75	22	37	56	79	105
80	24	39	59	82	109
85	26	41	62	86	112
90	28	44	64	89	116
95	29	46	67	92	119
100	31	48	69	95	123
105	33	50	72	98	126
110	34	52	74	100	129
115	36	54	76	103	132
120	37	56	79	106	135

Age	Beg.	Nov.	Int.	Adv.	Pro
15	15	27	43	63	86
20	17	31	49	72	98
25	17	31	51	74	101
30	17	31	51	74	101
35	17	31	51	74	101
40	17	31	51	74	101
45	16	30	48	70	96
50	15	28	45	66	90
55	14	26	42	61	83
60	13	24	38	56	76
65	12	21	34	50	69
70	11	19	31	45	62
75	9	17	28	40	55
80	8	15	25	36	49
85	8	14	22	32	44
90	7	12	20	29	40

BW	Beg.	Nov.	Int.	Adv.	Pro
50	24	38	57	79	103
55	29	45	64	87	113
60	34	51	72	96	123
65	39	57	79	104	132
70	44	62	85	112	141
75	49	68	92	119	149
80	53	74	98	127	157
85	58	79	105	134	165
90	62	84	111	141	172
95	67	89	116	147	180
100	71	94	122	153	187
105	75	99	128	160	194
110	80	104	133	166	200
115	84	109	138	172	207
120	88	113	143	177	213
125	92	118	148	183	219
130	95	122	153	188	225
135	99	126	158	194	231
140	103	130	163	199	236

Age	Beg.	Nov.	Int.	Adv.	Pro
15	40	59	84	112	144
20	46	68	96	129	164
25	47	70	98	132	169
30	47	70	98	132	169
35	47	70	98	132	169
40	47	70	98	132	169
45	44	66	93	125	160
50	42	62	88	118	150
55	39	57	81	109	139
60	35	52	74	99	127
65	32	47	67	90	115
70	29	42	60	80	103
75	26	38	54	72	92
80	23	34	48	64	82
85	20	30	43	58	74
90	18	27	39	52	66

BW	Beg.	Nov.	Int.	Adv.	Pro
40	8	18	32	50	70
45	10	21	36	55	76
50	12	24	40	59	82
55	15	27	43	64	87
60	17	29	47	68	92
65	19	32	50	72	96
70	20	34	53	75	101
75	22	37	56	79	105
80	24	39	59	82	109
85	26	41	62	86	112
90	28	44	64	89	116
95	29	46	67	92	119
100	31	48	69	95	123
105	33	50	72	98	126
110	34	52	74	100	129
115	36	54	76	103	132
120	37	56	79	106	135

Age	Beg.	Nov.	Int.	Adv.	Pro
15	15	27	43	63	86
20	17	31	49	72	98
25	17	31	51	74	101
30	17	31	51	74	101
35	17	31	51	74	101
40	17	31	51	74	101
45	16	30	48	70	96
50	15	28	45	66	90
55	14	26	42	61	83
60	13	24	38	56	76
65	12	21	34	50	69
70	11	19	31	45	62
75	9	17	28	40	55
80	8	15	25	36	49
85	8	14	22	32	44
90	7	12	20	29	40