Bench Press Standards
What counts as a good bench? It depends entirely on what you weigh. Here are the numbers.
Bench press as a multiple of bodyweight
These are one-rep-max targets expressed as a ratio of bodyweight. Find your level, then your weight does the math.
Men
| Level | Bench (× bodyweight) |
|---|---|
| Novice | 0.75× |
| Intermediate | 1.0× |
| Advanced | 1.5× |
| Elite | 2.0× |
Women
| Level | Bench (× bodyweight) |
|---|---|
| Novice | 0.5× |
| Intermediate | 0.75× |
| Advanced | 1.0× |
| Elite | 1.5× |
So a 80 kg man hitting an intermediate bench is pressing ~80 kg for one rep; advanced is ~120 kg. A 60 kg woman at advanced is benching her bodyweight — about 60 kg.
Common questions
Is a 1× bodyweight bench good?
For most recreational lifters, yes — it puts a man at intermediate and a woman at advanced. It is a realistic, motivating target that takes most people 1–2 years of consistent training.