Average Bench Press: Standards For Men & Women (lb & kg) 

a vecotr image of a bench press on a orange background - it is the main image to the article "Reverse Grip Incline Bench Press"

Curious about the average bench press? You are not alone.  

Not only can knowing the average bench press let you know how you stack up against other people, it can also let you know where you are in your fitness journey.  

Let’s dive into the average bench press for men and women in both kg and lbs.  

How Much Can the Average Person Bench Press? 

Male Bench Press Standards (lb) 

The average bench press strength can vary greatly depending on factors like age, weight, training experience, and genetics. However, we can provide you with some general benchmarks based on data collected from the fitness community. 

Entire Community 

  • Beginners: 95-135 lbs 
  • Intermediate: 135-185 lbs 
  • Advanced: 185-225 lbs 

How Much Should I Be Able To Bench Press? (Lb) 

By Weight and Age 

  • In your 20s: Aim for a bench press weight of 1.5 times your body weight. 
  • In your 30s: Aim for a bench press weight around your body weight. 
  • In your 40s and beyond: Aim for a bench press weight at least 75% of your body weight. 

How Many Sets And Reps Of Bench Press Should I Do? 

The recommended sets and reps for bench press depend on your goals and training program.  

For general strength and muscle development, aim for 3-4 sets of 8-12 reps. Adjust the weight accordingly to challenge yourself while maintaining proper form. 

Female Bench Press Standards (lb) 

Entire Community 

  • Beginners: 45-65 lbs 
  • Intermediate: 65-95 lbs 
  • Advanced: 95-115 lbs 

How Much Should I Be Able To Bench Press? (Lb) 

By Weight And Age 

  • In your 20s: Aim for a bench press weight around 75% of your body weight. 
  • In your 30s: Aim for a bench press weight at least 50% of your body weight. 
  • In your 40s and beyond: Aim for a bench press weight at least 40% of your body weight. 

How Many Sets And Reps Of Bench Press Should I Do? 

Similar to men, if your main goal is size and strength, you should aim to do 3-4 sets of 8-12 reps.  

KG 

Average For Men 

The bench press, a true testament to upper body strength, has captivated fitness enthusiasts for years.  

If you’re curious about the average bench press performance, let’s delve into the data and explore the standards. Here’s a breakdown of the average male bench press kg figures. 

Bench Press Average By Weight 

  • Beginners: 43-61 kg 
  • Intermediate: 61-84 kg 
  • Advanced: 84-102 kg 

Bench Press Average By Age 

  • Beginners: 43-61 kg 
  • Intermediate: 61-84 kg 
  • Advanced: 84-102 kg 

Average For Women 

Ladies, let’s shed light on the average female bench press kg. Remember, these figures are based on averages, and individual factors can influence the results. 

Average Bench Press by Weight: 

  • Beginners: 20-29 kg 
  • Intermediate: 29-43 kg 
  • Advanced: 43-52 kg 

Average Bench Press by Age: 

  • In your 20s: Aim for a bench press weight around 0.5 times your body weight in kg. 
  • In your 30s: Aim for a bench press weight at least 0.35 times your body weight in kg. 
  • In your 40s and beyond: Aim for a bench press weight at least 0.3 times your body weight in kg. 

What Do the Classifications Mean? 

When discussing average bench press numbers, you’ll often come across classifications like beginners, intermediates, and advanced lifters. These classifications serve as broad categories to help gauge your progress and understand where you stand in terms of strength development. 

Beginners 

Typically, those who are new to resistance training or have minimal experience fall into this category.  

Beginners should focus on mastering proper form, building a foundation of strength, and gradually progressing their bench press weight. 

Intermediate 

 Individuals who have been consistently training for a moderate duration and have developed a solid foundation fall into the intermediate category.  

They have gained strength and experience, allowing them to handle more challenging weights. 

Advanced 

Advanced lifters have a substantial amount of training experience under their belts and have achieved impressive strength levels.  

They can lift heavier weights and often showcase exceptional muscle development and overall power. 

How To Get Stronger 

Build Gradually 

Progression is key if you want to get a stronger bench press. Gradually increase the weight you lift over time to challenge your muscles and stimulate growth.  

Start with a weight that allows you to complete your desired sets and reps with good form, and then incrementally increase the load as you feel comfortable and confident. 

Eat A Healthy Diet 

Fueling your body with nutritious foods is vital for strength gains.  

Ensure you’re consuming an adequate amount of protein, carbohydrates, and healthy fats to support muscle growth and recovery.  

Remember to prioritize whole, nutrient-dense foods to optimize your performance. 

Use Good Form 

Maintaining proper form during the bench press is crucial for both safety and effectiveness.  

Keep your back flat against the bench, feet firmly planted on the floor, and maintain a stable and controlled movement throughout the exercise.  

Poor form not only increases the risk of injury but also limits your potential strength gains. 

Vary Your Strengthening Routine 

Maintaining proper form during the bench press is crucial for both safety and effectiveness.  

Keep your back flat against the bench, feet firmly planted on the floor, and maintain a stable and controlled movement throughout the exercise.  

Poor form not only increases the risk of injury but also limits your potential strength gains. 

Work With A Trainer 

Consider working with a qualified trainer or strength coach, especially if you’re new to lifting or looking to take your bench press to the next level.  

A trainer can guide you on proper technique, create a personalized training program, and provide valuable feedback and motivation to help you reach your strength goals. 

Use The Rpe Scale 

RPE stands for Rate of Perceived Exertion and is a scale used to measure the intensity of your training.  

By paying attention to how challenging a set feels, you can gauge the appropriate weight to use for your bench press.  

Aim to work in a range where you’re pushing yourself but still able to maintain good form and complete the desired reps. 

Alternatives To Bench Press 

Pec Deck 

The pec deck machine isolates the chest muscles and allows for a controlled range of motion.  

Sit with your back against the machine’s pad, place your forearms on the padded bars, and press them together in front of your chest.  

Focus on squeezing your chest muscles throughout the movement.  

Bent-forward Cable Crossover 

Stand in the middle of a cable machine with the cables set at shoulder height.  

Step forward, slightly bend at the waist, and grasp the handles with your palms facing down.  

With a slight bend in your elbows, bring your arms forward and across your body, feeling the stretch in your chest. Return to the starting position in a controlled manner. 

Inclined Dumbbell Flyes 

Lie on an incline bench with a dumbbell in each hand, palms facing each other.  

With a slight bend in your elbows, lower the dumbbells out to the sides until you feel a stretch in your chest.  

Then, bring them back up to the starting position by squeezing your chest muscles. 

Improve Your Bench Press 

Well, there you have it.  

You now know the bench press standards for both men and women and how to get stronger on the bench press. 

If you are completely new and are unsure of where to start, just get on a bench and see where you are at. 

You can use a bench press calculator to calculate what weights you should use depending on how many reps you can do with a certain weight, and after this, you will have a good starting point. 

Improving your bench will take some time, but if it is something you care about, it is going to be well worth the effort.  

Average Bench Press – FAQs 


How Much Can Average Man Bench Press? 

The average man can bench press 130lbs (58 kg).  

Is 75 Kg A Good Bench Press? 

Yes, a 75 kg bench press is good for a beginner trainee.  

This is more than the average man can bench press.  

How Much Should A 70 Kg Man Bench Press? 

A 70 kg man should be able to bench around 90 kg without any training.  

Is 40 Kg A Good Bench Press? 

A 40 kg bench press could be good for you depending on your current bodyweight. 

However, unless you are extremely skinny or short, a 40 kg bench press would generally not be considered a very impressive bench press.  

What’s The Average Bench Press kg For 17-year-old Male? 

The average bench press for a 17 year old male is around 55kg.  

What’s a Beginner Bench Press Weight Kg? 

A beginner bench press weight would be around 50 kg.  

How Much Should a 70 Year-old Bench Press? 

The average 70 year old can bench around 60% of their body weight.  

We hope you will put this information to use! 

Whether you are just curious about how you compare or want to gauge how much room you have left for progression, this article will be able to help you. 

If you would like more info on the average bench press or want to know how to increase your lifts, check out MovingForwards to view our other content.