Barbell Bench Press
How strong is your Barbell Bench Press? Compare your lift against population strength standards and estimate your 1RM.
Strength standards (× bodyweight)
| Strength standards | Male | Female |
|---|---|---|
| Beginner | 0.5× | 0.25× |
| Novice | 0.75× | 0.5× |
| Intermediate | 1.25× | 0.75× |
| Advanced | 1.75× | 1× |
| Elite | 2× | 1.5× |
Muscles worked
Open the strength calculator →Barbell Bench Press FAQ
What is a good Barbell Bench Press?
Strength is measured as a multiple of your bodyweight: a beginner Barbell Bench Press is around 0.5× bodyweight for men and 0.25× for women, an intermediate lifter reaches about 1.25× bodyweight for men and 0.75× for women, an elite Barbell Bench Press is roughly 2× bodyweight for men and 1.5× for women. See the table above for every tier for men and women.
How do I calculate my Barbell Bench Press one-rep max?
Enter the weight you lifted and how many reps you completed into the strength calculator. It estimates your one-rep max and shows which tier — from beginner to elite — your Barbell Bench Press falls into.
What equipment do I need for the Barbell Bench Press?
The Barbell Bench Press is a barbell exercise. You can log it and track your progress against strength standards in the free calculator.