Chest Press

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Pectoralis Major
Secondary Muscles	Deltoids, Tricep, Bicep
Stabilizer Muscles	Rectus Abdominis
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Pectoralis Major

Secondary Muscles

Deltoids, Tricep, Bicep

Stabilizer Muscles

Rectus Abdominis

Grip Muscles

Forearm Flexors

Chest Press Average Weight [1RM]

Level
Beg.	32 kg (71 lbs)	10 kg (21 lbs)
Nov.	57 kg (125 lbs)	21 kg (46 lbs)
Int.	90 kg (198 lbs)	38 kg (83 lbs)
Adv.	131 kg (288 lbs)	59 kg (131 lbs)
Pro	177 kg (389 lbs)	84 kg (186 lbs)

Level

Beg.

32 kg
(71 lbs)

10 kg
(21 lbs)

Nov.

57 kg
(125 lbs)

21 kg
(46 lbs)

Int.

90 kg
(198 lbs)

38 kg
(83 lbs)

Adv.

131 kg
(288 lbs)

59 kg
(131 lbs)

Pro

177 kg
(389 lbs)

84 kg
(186 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.

Chest Press Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	17	35	59	90	126
55	21	39	65	98	135
60	24	44	71	105	143
65	27	48	77	112	151
70	31	53	82	118	159
75	34	57	87	124	166
80	37	61	92	130	173
85	40	65	97	136	179
90	43	68	102	142	186
95	46	72	106	147	192
100	49	76	111	152	198
105	51	79	115	157	203
110	54	83	119	162	209
115	57	86	123	166	214
120	60	89	127	171	219
125	62	92	130	175	224
130	65	95	134	179	229
135	67	98	138	184	233
140	70	101	141	188	238

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	28	48	77	111	150
20	31	55	88	127	172
25	32	57	90	131	177
30	32	57	90	131	177
35	32	57	90	131	177
40	32	57	90	131	177
45	31	54	85	124	168
50	29	51	80	116	157
55	27	47	74	108	145
60	24	43	68	98	133
65	22	39	61	89	120
70	20	35	55	80	108
75	18	31	49	71	96
80	16	28	44	64	86
85	14	25	39	57	77
90	13	22	35	51	70

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	5	14	28	46	68
45	6	16	30	49	71
50	7	17	32	52	74
55	8	18	34	54	77
60	9	20	36	56	80
65	10	21	37	58	82
70	11	22	39	60	85
75	11	23	40	62	87
80	12	24	42	64	89
85	13	25	43	65	91
90	14	26	44	67	93
95	14	27	45	68	94
100	15	28	47	70	96
105	16	29	48	71	98
110	16	30	49	72	99
115	17	31	50	74	101
120	17	32	51	75	102

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	18	32	51	72
20	9	20	37	58	82
25	10	21	38	59	84
30	10	21	38	59	84
35	10	21	38	59	84
40	10	21	38	59	84
45	9	20	36	56	80
50	9	19	34	53	75
55	8	17	31	49	70
60	7	16	28	45	63
65	7	14	26	40	57
70	6	13	23	36	51
75	5	11	21	32	46
80	5	10	18	29	41
85	4	9	16	26	37
90	4	8	15	23	33

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

Muscles Activated

Chest Press Average Weight [1RM]

Chest 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

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	17	35	59	90	126
55	21	39	65	98	135
60	24	44	71	105	143
65	27	48	77	112	151
70	31	53	82	118	159
75	34	57	87	124	166
80	37	61	92	130	173
85	40	65	97	136	179
90	43	68	102	142	186
95	46	72	106	147	192
100	49	76	111	152	198
105	51	79	115	157	203
110	54	83	119	162	209
115	57	86	123	166	214
120	60	89	127	171	219
125	62	92	130	175	224
130	65	95	134	179	229
135	67	98	138	184	233
140	70	101	141	188	238

Age	Beg.	Nov.	Int.	Adv.	Pro
15	28	48	77	111	150
20	31	55	88	127	172
25	32	57	90	131	177
30	32	57	90	131	177
35	32	57	90	131	177
40	32	57	90	131	177
45	31	54	85	124	168
50	29	51	80	116	157
55	27	47	74	108	145
60	24	43	68	98	133
65	22	39	61	89	120
70	20	35	55	80	108
75	18	31	49	71	96
80	16	28	44	64	86
85	14	25	39	57	77
90	13	22	35	51	70

BW	Beg.	Nov.	Int.	Adv.	Pro
40	5	14	28	46	68
45	6	16	30	49	71
50	7	17	32	52	74
55	8	18	34	54	77
60	9	20	36	56	80
65	10	21	37	58	82
70	11	22	39	60	85
75	11	23	40	62	87
80	12	24	42	64	89
85	13	25	43	65	91
90	14	26	44	67	93
95	14	27	45	68	94
100	15	28	47	70	96
105	16	29	48	71	98
110	16	30	49	72	99
115	17	31	50	74	101
120	17	32	51	75	102

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	18	32	51	72
20	9	20	37	58	82
25	10	21	38	59	84
30	10	21	38	59	84
35	10	21	38	59	84
40	10	21	38	59	84
45	9	20	36	56	80
50	9	19	34	53	75
55	8	17	31	49	70
60	7	16	28	45	63
65	7	14	26	40	57
70	6	13	23	36	51
75	5	11	21	32	46
80	5	10	18	29	41
85	4	9	16	26	37
90	4	8	15	23	33

BW	Beg.	Nov.	Int.	Adv.	Pro
50	17	35	59	90	126
55	21	39	65	98	135
60	24	44	71	105	143
65	27	48	77	112	151
70	31	53	82	118	159
75	34	57	87	124	166
80	37	61	92	130	173
85	40	65	97	136	179
90	43	68	102	142	186
95	46	72	106	147	192
100	49	76	111	152	198
105	51	79	115	157	203
110	54	83	119	162	209
115	57	86	123	166	214
120	60	89	127	171	219
125	62	92	130	175	224
130	65	95	134	179	229
135	67	98	138	184	233
140	70	101	141	188	238

Age	Beg.	Nov.	Int.	Adv.	Pro
15	28	48	77	111	150
20	31	55	88	127	172
25	32	57	90	131	177
30	32	57	90	131	177
35	32	57	90	131	177
40	32	57	90	131	177
45	31	54	85	124	168
50	29	51	80	116	157
55	27	47	74	108	145
60	24	43	68	98	133
65	22	39	61	89	120
70	20	35	55	80	108
75	18	31	49	71	96
80	16	28	44	64	86
85	14	25	39	57	77
90	13	22	35	51	70

BW	Beg.	Nov.	Int.	Adv.	Pro
40	5	14	28	46	68
45	6	16	30	49	71
50	7	17	32	52	74
55	8	18	34	54	77
60	9	20	36	56	80
65	10	21	37	58	82
70	11	22	39	60	85
75	11	23	40	62	87
80	12	24	42	64	89
85	13	25	43	65	91
90	14	26	44	67	93
95	14	27	45	68	94
100	15	28	47	70	96
105	16	29	48	71	98
110	16	30	49	72	99
115	17	31	50	74	101
120	17	32	51	75	102

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	18	32	51	72
20	9	20	37	58	82
25	10	21	38	59	84
30	10	21	38	59	84
35	10	21	38	59	84
40	10	21	38	59	84
45	9	20	36	56	80
50	9	19	34	53	75
55	8	17	31	49	70
60	7	16	28	45	63
65	7	14	26	40	57
70	6	13	23	36	51
75	5	11	21	32	46
80	5	10	18	29	41
85	4	9	16	26	37
90	4	8	15	23	33

BW	Beg.	Nov.	Int.	Adv.	Pro
50	17	35	59	90	126
55	21	39	65	98	135
60	24	44	71	105	143
65	27	48	77	112	151
70	31	53	82	118	159
75	34	57	87	124	166
80	37	61	92	130	173
85	40	65	97	136	179
90	43	68	102	142	186
95	46	72	106	147	192
100	49	76	111	152	198
105	51	79	115	157	203
110	54	83	119	162	209
115	57	86	123	166	214
120	60	89	127	171	219
125	62	92	130	175	224
130	65	95	134	179	229
135	67	98	138	184	233
140	70	101	141	188	238

Age	Beg.	Nov.	Int.	Adv.	Pro
15	28	48	77	111	150
20	31	55	88	127	172
25	32	57	90	131	177
30	32	57	90	131	177
35	32	57	90	131	177
40	32	57	90	131	177
45	31	54	85	124	168
50	29	51	80	116	157
55	27	47	74	108	145
60	24	43	68	98	133
65	22	39	61	89	120
70	20	35	55	80	108
75	18	31	49	71	96
80	16	28	44	64	86
85	14	25	39	57	77
90	13	22	35	51	70

BW	Beg.	Nov.	Int.	Adv.	Pro
40	5	14	28	46	68
45	6	16	30	49	71
50	7	17	32	52	74
55	8	18	34	54	77
60	9	20	36	56	80
65	10	21	37	58	82
70	11	22	39	60	85
75	11	23	40	62	87
80	12	24	42	64	89
85	13	25	43	65	91
90	14	26	44	67	93
95	14	27	45	68	94
100	15	28	47	70	96
105	16	29	48	71	98
110	16	30	49	72	99
115	17	31	50	74	101
120	17	32	51	75	102

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	18	32	51	72
20	9	20	37	58	82
25	10	21	38	59	84
30	10	21	38	59	84
35	10	21	38	59	84
40	10	21	38	59	84
45	9	20	36	56	80
50	9	19	34	53	75
55	8	17	31	49	70
60	7	16	28	45	63
65	7	14	26	40	57
70	6	13	23	36	51
75	5	11	21	32	46
80	5	10	18	29	41
85	4	9	16	26	37
90	4	8	15	23	33