Bench Press Standards for Men and Women (lb)

Barbell

Bench Press10,680,000 liftsDeadlift6,277,000 liftsSquat6,204,000 liftsShoulder Press1,561,000 liftsMilitary Press172,000 liftsBarbell Curl770,000 liftsIncline Bench Press318,000 liftsFront Squat523,000 liftsBent Over Row490,000 liftsHex Bar Deadlift214,000 liftsSumo Deadlift72,000 liftsHip Thrust119,000 liftsEZ Bar Curl3,000 liftsRomanian Deadlift129,000 liftsRack Pull27,000 liftsClose Grip Bench Press34,000 liftsDecline Bench Press62,000 liftsT-Bar Row48,000 liftsBarbell Shrug71,000 liftsPendlay Row42,000 liftsPreacher Curl25,000 liftsFloor Press10,000 liftsBox Squat16,000 liftsSeated Shoulder Press1,000 liftsLying Tricep Extension34,000 liftsStiff Legged Deadlift12,000 liftsTricep Extension43,000 liftsBulgarian Split Squat8,000 liftsUpright Row42,000 liftsBarbell Lunge9,000 liftsZercher Squat7,000 liftsSplit Squat4,000 liftsWrist Curl8,000 liftsReverse Barbell Curl324 liftsReverse Wrist Curl3,000 liftsGood Morning24,000 liftsReverse Grip Bench Press297 liftsLandmine Squat2,000 liftsBench Press10,680,000 liftsDeadlift6,277,000 liftsSquat6,204,000 liftsShoulder Press1,561,000 liftsMilitary Press172,000 liftsBarbell Curl770,000 liftsIncline Bench Press318,000 liftsFront Squat523,000 liftsBent Over Row490,000 liftsHex Bar Deadlift214,000 liftsSumo Deadlift72,000 liftsHip Thrust119,000 liftsEZ Bar Curl3,000 liftsRomanian Deadlift129,000 liftsRack Pull27,000 liftsClose Grip Bench Press34,000 liftsDecline Bench Press62,000 liftsT-Bar Row48,000 liftsBarbell Shrug71,000 liftsPendlay Row42,000 liftsPreacher Curl25,000 liftsFloor Press10,000 liftsBox Squat16,000 liftsSeated Shoulder Press1,000 liftsLying Tricep Extension34,000 liftsStiff Legged Deadlift12,000 liftsTricep Extension43,000 liftsBulgarian Split Squat8,000 liftsUpright Row42,000 liftsBarbell Lunge9,000 liftsZercher Squat7,000 liftsSplit Squat4,000 liftsWrist Curl8,000 liftsReverse Barbell Curl324 liftsReverse Wrist Curl3,000 liftsGood Morning24,000 liftsReverse Grip Bench Press297 liftsLandmine Squat2,000 lifts

Bent-forward cable crossover

This exercise uses a pulley machine to tighten, tone, and strengthen your chest. It helps improve balance and range of motion.

Use slow, steady movements and stay within your limits. Experiment with various angles to target different muscles, and always use proper form.

Bodyweight

Pull Ups888,000 liftsPush Ups426,000 liftsDips357,000 liftsChin Ups195,000 liftsBodyweight Squat28,000 liftsMuscle Ups47,000 liftsSit Ups49,000 liftsNeutral Grip Pull Ups512 liftsLunge6,000 liftsSingle Leg Squat14,000 liftsOne Arm Pull Ups659 liftsCrunches28,000 liftsBack Extension328 liftsOne Arm Push Ups12,000 liftsHandstand Push Ups9,000 liftsGlute Bridge245 liftsInverted Row250 liftsToes To Bar264 liftsDiamond Pushups443 liftsBurpees9,000 liftsRussian Twist326 liftsHanging Leg Raise366 liftsLying Leg Raise213 liftsGlute Ham Raise137 lifts

Build gradually

Build up the weight slowly and let go of any immediate expectations. Remember that it takes time to see results.

Cable

Lat Pulldown235,000 liftsTricep Pushdown70,000 liftsSeated Cable Row36,000 liftsTricep Rope Pushdown50,000 liftsFace Pull11,000 liftsCable Curl778 liftsOne Arm Cable Curl233 liftsCable Fly10,000 liftsCable Lateral Raise370 liftsCable Crunch247 liftsCable Pull Through133 lifts More Exercises

Sorry — we can’t find that exercise, though we may have it by another name e.g. try barbell curl instead of
biceps curl.

Can’t find the exercise you want?

Suggest an exercise

Lat Pulldown235,000 liftsTricep Pushdown70,000 liftsSeated Cable Row36,000 liftsTricep Rope Pushdown50,000 liftsFace Pull11,000 liftsCable Curl778 liftsOne Arm Cable Curl233 liftsCable Fly10,000 liftsCable Lateral Raise370 liftsCable Crunch247 liftsCable Pull Through133 lifts More Exercises

Sorry — we can’t find that exercise, though we may have it by another name e.g. try barbell curl instead of
biceps curl.

Can’t find the exercise you want?

Suggest an exercise

Lat Pulldown235,000 liftsTricep Pushdown70,000 liftsSeated Cable Row36,000 liftsTricep Rope Pushdown50,000 liftsFace Pull11,000 liftsCable Curl778 liftsOne Arm Cable Curl233 liftsCable Fly10,000 liftsCable Lateral Raise370 liftsCable Crunch247 liftsCable Pull Through133 lifts More Exercises

Sorry — we can’t find that exercise, though we may have it by another name e.g. try barbell curl instead of
biceps curl.

Can’t find the exercise you want?

Suggest an exercise

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