As soon as you walk through the gym, you start asking yourself: How much can I bench press? The Bench Press has now become an icon of upper-body strength, self-esteem, and gym status. However, it is not only a matter of ego: it is also the measure of our development, how we assess our training, and how we compare ourselves with others.
In this article, we will discuss what the term ‘average’ actually means regarding bench pressing and then dive into the variables that affect bench press performance and discuss how you can safely test your bench press.
Whether you are a beginner, a weekend warrior, or a regular gym freak, you will come out with a better understanding of your position and how to set realistic goals.
What Does “Average Bench Press” Really Mean?
When we refer to the “average” bench press, we should keep in mind that there is no single number that suits everyone. “Average” depends on several variables:
- Body weight (a heavier person often lifts more absolute weight).
- Training experience (someone who’s trained for years will lift more than someone just starting).
- Age (strength tends to vary with age).
- Technique, proportions of the body, and equipment.
For example, when we compare two types of men, they will not have the same average bench press because of age, experience, technique, and many other factors.
- On average, a one-rep max (1RM) bench press for males is approximately 217 lb (~99 kg).
- In adult males with a body mass of about 198 lb (90 kg) and intermediate experience, it provides a 1RM of 160-215 lb (approximately 73-98 kg).
So when you hear “average bench press,” understand that it’s a range, not a fixed “you must lift X” figure.
Average Bench Press Standards by Body Weight
Here are some useful references (for men) from recent research and standard-setting charts:
|
Body Weight (lb)
|
Untrained (1RM)
|
Novice
|
Intermediate
|
|
198 lb (~90 kg)
|
~135 lb
|
~175 lb
|
~215 lb
|
|
165 lb (~75 kg)
|
~120 lb
|
~150 lb
|
~185 lb
|
|
220 lb (~100 kg)
|
~140 lb
|
~185 lb
|
~225 lb
|
Key takeaway: If you’re bench-pressing your body weight (or close to it) as a one-rep max and you’ve been training for a year or more, you’re doing well for an “average to good” level. For example:
- Beginners (0-12 months): ~0.5× bodyweight.
- 1-3 years of training: ~1.0 to 1.25× bodyweight.
- Over 3 years: Around 1.5 to 2× the body weight of stronger lifters.
Average Bench Press by Age
The strength does not always stay the same during your life.
The optimal bench press strength is generally in the 20s to early 30s.
As people age, they tend to grow somewhat weaker. At the age of 40, a man may be able to raise approximately 80% of the weight that he could have raised when he was 20.
However, bear in mind that two individuals of the same age may not always lift the same amount of weight. The strength of an individual is relative to a lot of factors, such as the amount of training one does, the amount of muscle that they possess and the ability of their lifting method.
What are the Factors that affect your Bench Presses?
The performance of bench press is influenced by many factors.
Body weight and body composition
- Heavier lifters generally can lift heavier absolute weight.
- More muscle mass helps; more fat doesn’t help as much.
Training experience & technique
- Practice matters. A person who has mastered the bench press with proper form will lift more than a person who has not.
- Technique (bar path, grip width, bench set-up) determines efficiency and safety.
Limb lengths and leverage
- People with shorter arms have a shorter bar path and sometimes easier leverages, which can help.
Age and hormonal status
- In younger males, the concentration of testosterone is high, and this aids in the development of their muscles; they lose strength with age.
Recovery, nutrition, rest
- Recovery, along with sufficient protein, calories, and sleep, is needed to gain strength. If you skip these, bench performance will not improve.
Frequency & training volume
- How often and how much you bench matters. Beginners can improve with ~4 sets per week on bench; for more advanced lifters, the volume needs to increase.
How to Test Your Own Bench Press Strength
Here’s how you can test your one-rep max (1RM) bench press with a safe, systematic procedure: However, 1RM real tests are only to be undertaken when you are a seasoned lifter and have safe gym conditions.
Warm up thoroughly
- 5-10 minutes of general warm-up (e.g., light cardio).
- Dynamic stretches, shoulder activation.
- Bench with an empty bar, at least 8-10 reps.
Use proper technique
- Keep your feet flat on the floor.
- Use a spotter for safety.
- Don’t “bounce” the bar off your chest.
Select your test attempts
- After warm-up sets, pick a weight you can press for one rep.
- If successful and the form is good, rest for 3-5 minutes and increase for the next attempt.
- Stop increasing when you reach failure, or the weight feels too heavy to maintain safe form.
Calculate if needed
- When you are not interested to determine your 1RM, you can approximate it. You can also guess your 1-rep max without lifting super heavy. Just use a lighter weight: about 80% of what you think your max is, and see how many times you can lift it. Then you can use a 1RM calculator. The formula looks like this:
Formula: 1RM=w×(1+0.0333×r)
Where:
w = weight lifted
r = number of reps performed
Record bodyweight and conditions
- Note your body weight, rest, nutrition, and how you felt. This helps compare over time.
Recovery afterwards
- Do light accessory work. Stretch. Eat plenty of protein and get a sound sleep.
How Do You Compare? Realistic Bench Press Goals
Strength standards help you set realistic goals. Here’s what the StrengthLevel suggests for average men:
|
Level
|
Bench Press Goal (Relative to Body Weight)
|
|
Beginner
|
0.75× body weight
|
|
Intermediate
|
1× body weight
|
|
Advanced
|
1.25× body weight
|
|
Elite
|
1.5× body weight or more |
Example: If you weigh 180 pounds, you can bench press:
- Beginner: ~135 lbs
- Intermediate: ~180 lbs
- Advanced: ~225 lbs
- Elite: ~270+ lbs
It is worth keeping in mind that strength is individual. Instead of having a competition with others, focus on gradual improvement.
How to Increase Your Bench Press (Smartly and Safely)
The following are some tips that are easy to perform and actually work in the long run to become a better bench-presser:
Use progressive overload
- Gradually add weight, repetitions or sets. Don’t rush. It is safe to take small steps on your way to becoming stronger.
- Keep a training journal. Write down what you lifted each day so you can see your progress.
Make the bench setup and technique better
- Work on tightness: retract the scapulae, plant the feet, and keep a stable base.
- Use an optimal grip width for your body.
- Ensure full range of motion (bar to chest, full extension).
Do accessory (supporting) lifts
- Dips, push-ups, dumbbell bench press, incline bench, triceps extensions.
- Overhead presses and shoulder work to improve the pressing chain.
- Weak supporting muscles, such as the triceps or shoulders, often limit bench strength.
Include variations
- Use paused bench presses, tempo lifts, board presses, or rack lockouts to shock your muscles.
- Changing the exercise stimulus helps engage the nervous system.
Use smart programming
- For example, benching more than once a week may be the right approach if you are aiming to build strength.
- You might require 12+ sets a week if you are trying to up your game.
- Train periodically: strength sessions, hypertrophy sessions.
Track and adjust
- Every 4-8 weeks, review your progress.
- If you’re stuck, change the volume, try different exercises, or include more recovery.
Click to learn more about ways to improve your bench press.
Conclusion
Next time when someone asks you, "How much can an average man bench press?" you will know that there is no right answer to this question. Being an adult male of average weight and experience, a 1-rep maximum of approximately 160-215lb (73-98kg) is an actual benchmark.
For someone who has been training longer and is stronger, the next milestone is 1.25x bodyweight or more. However, if you can bench your weight (or more) and have been training for a year or so, you are probably better than average.
The most important thing is your personal improvement. Focus on form, regular training, appropriate recovery, and incremental goals.
Quick Q&A about bench press
Should I bench press once a week?
You can, but it’s better to bench press 2–3 times a week. Just don’t do it on back-to-back days. Your muscles need a rest day to get stronger.
Do dumbbells count the same as barbell weight?
Not really. Dumbbells are harder to balance, so you will usually lift a little less, about 80–90% of what you can lift with a barbell.
What should be a good bench press goal for someone training at home?
Target to bench your body weight, or a few regular push-ups and dumbbell presses.
Does incline or flat bench provide better strength gains?
The flat bench develops overall chest strength, while the incline bench emphasizes the upper chest and shoulders. A blend of the two gives balanced results.
