What Is the Average Bench Press for Men? Standards by Age

Average Bench Press for Men by Age

Bench press strength follows a predictable age curve. Fitness norms databases suggest men in their 20s can typically bench press around one times their bodyweight at the 50th percentile; by their 50s this typically drops to approximately 0.75 times bodyweight.

Competitive powerlifting databases suggest male bench press strength peaks in the mid-20s to early 40s, then declines gradually after 45, with the rate of decline accelerating after 50. Consistent resistance training substantially slows this decline compared to a sedentary lifestyle.

Bench press chart by age group: ratios are approximate general fitness benchmarks based on industry norms databases; competitive powerlifters of all ages typically score significantly above these values.

Average Bench Press for Teenagers (Ages 15-17)

There is no single average for ages 15 to 17 because numbers depend mainly on bodyweight and training experience. A teen weighing 130 to 165 lb with no training history typically benches around 100 to 120 lb, while a novice of the same weight often reaches 125 to 150 lb, based on the untrained and novice columns of the bodyweight standards chart in the next section.

• Technique first: Learning grip, bar path, and leg drive under a coach or supervisor matters far more than the number on the bar at this age.
• Progress gradually: Small, steady load increases with consistent practice build a durable strength base over months and years.

Average Bench Press Standards by Bodyweight

Bodyweight is the most important variable when comparing bench press numbers between men. According to ExRx.net strength standards (NSCA-approved), the following 1RM benchmarks apply to men aged 18 to 39.

Bench press standards chart by bodyweight: all values are 1RM in pounds for men aged 18-39, based on ExRx and NSCA-approved strength standards. Men aged 40-49 can expect modestly lower benchmarks, and men aged 50-59 should expect a further reduction as age-related strength decline progresses.

The average American man weighs approximately 198 lb, placing the intermediate 1RM benchmark at 215 lb according to these standards. A 135 lb bench press falls in the untrained range for this weight class, which is a useful baseline for those just starting out.

Average Bench Press in kg (Conversion Chart)

The same standards convert to kilograms at a rate of 1 lb to 0.454 kg. This chart restates the key bodyweight classes in kg so metric lifters can benchmark without doing math at the rack.

Values are converted from the ExRx.net pound standards above, rounded to the nearest kilogram.

Average Dumbbell Bench Press Standards

The standards chart above applies to the barbell bench press, and dumbbell numbers typically run lower because each hand must stabilize its own load. Rather than benchmarking against a fixed average, most lifters track dumbbell progress through control, range of motion, and steady load increases over time.

For a deeper dive into how barbell and dumbbell variations compare for building strength, see the dumbbell vs barbell bench press comparison.

Understanding the Experience Levels

The five experience tiers used in most strength standards frameworks describe cumulative training history, not just current performance. Moving between levels requires months to years of consistent training.

• Untrained: No consistent resistance training history. Represents baseline physical capacity without specific bench press training.
• Novice: A few months of consistent training. Linear progression (adding weight each session) is still readily achievable.
• Intermediate: Six months to two years of structured training. Progress is measured weekly or monthly rather than session to session.
• Advanced: Multiple years of consistent, purposeful programming. Significant increases require dedicated periodization.
• Elite: Competitive-level performance. Typically requires years of sport-specific programming and represents the top few percent of trained lifters.

Is 135, 185, or 225 lb a Good Bench Press?

For a 198 lb man, the bodyweight standards chart places a 135 lb bench press exactly at the untrained benchmark, 185 lb between the novice and intermediate levels, and 225 lb just above the intermediate standard of 215 lb. Heavier and lighter men should read the same cutoffs from their own bodyweight row.

Most recreational gym-goers who train consistently for one to two years reach the intermediate tier. Reaching the advanced tier requires intentional programming, adequate nutrition, and years of dedicated effort.

What Muscles Drive Your Bench Press

Research shows the bench press primarily engages three muscle groups: the pectoralis major, the anterior deltoid, and the triceps brachii (both lateral and long heads).^[1] Understanding which muscles are working helps you train accessory movements to bring up weaknesses.

• Pectoralis major: The primary driver of horizontal shoulder adduction (pushing the bar away from the chest). The wider your grip and the greater the range of motion, the more the pecs are involved.
• Anterior deltoid: Assists shoulder flexion throughout the lift. Shoulder pressing exercises directly strengthen this secondary mover.
• Triceps brachii: Responsible for elbow extension during the lockout phase. Weak triceps frequently create a sticking point in the upper portion of the press.^[3]

Understanding the muscles the bench press works helps you identify which accessories to add to address plateaus.

Key Factors That Determine Your Bench Press

Raw strength on the bench press is shaped by several interacting variables. A study found that lean body mass and upper-body torque production (the ability to horizontally adduct the shoulder and extend the elbow) together accounted for about 43% of the variance in bench press 1RM among trained individuals.^[2]

Additional factors include arm length and limb proportions (which affect the effective range of motion and leverage), training history, and technical proficiency such as leg drive and back arch.

• Lean body mass: More muscle tissue generally produces more contractile force. Building overall upper-body muscle is the primary long-term lever for improving your bench press.
• Technique: Mastering proper bench press form (bar path, shoulder blade retraction, leg drive, grip width) can meaningfully increase performance without adding any muscle.
• Limb proportions: Longer arms increase the range of motion and reduce mechanical advantage, making the lift harder. This is a fixed variable but worth understanding when comparing your numbers to population averages.
• Programming: Consistent exposure to bench press frequency (2 to 3 times per week) and progressive overload over months is the most reliable predictor of improvement.

"The size of the external flexor moment you have to overcome to lift a weight depends on two things: the load itself and the length of the moment arm. This is why lifting heavier weights is harder than lifting lighter weights."
Greg Nuckols, MA, Strength Researcher and Coach, Stronger by Science, How to Bench

How to Improve Your Bench Press

Progressing through the experience tiers requires targeted work both on the competition lift and on accessory exercises that address limiting muscles.

• Increase bench frequency: Training the bench press two to three times per week produces faster technical and strength adaptations than once per week.
• Vary the angle: Incorporating the best incline angle for bench press targets the upper chest and anterior deltoid, building a more complete pressing base.
• Add triceps accessory work: Close-grip bench press, triceps pushdowns, and overhead extensions build the lockout strength that limits many intermediate lifters.
• Use a quality adjustable bench: A stable, decline-to-incline RitFit adjustable utility bench allows all bench angles to be trained at home.
• Prioritize recovery: Strength gains happen between sessions, not during them. Eight hours of sleep and adequate protein intake per day directly support bench press progression.

For home or gym training, explore the full range of adjustable weight benches to find the right setup for your training space.

FAQs About Average Bench Press for Men

Conclusion

Average bench press standards for men depend primarily on bodyweight, age, and training experience. For most men, the intermediate benchmark (around 215 lb for a 198 lb man) is an achievable goal within one to two years of consistent training.

Focus on progressive overload, sound technique, and accessory work targeting the triceps and anterior deltoid to move steadily up the tiers. Explore adjustable weight benches to build a reliable home pressing setup.

Disclaimer

This article presents general strength standards and benchmarks for informational purposes only and does not constitute personal fitness advice or medical guidance. Consult a qualified fitness professional before starting a new strength training program, especially if you have a history of shoulder, elbow, or wrist injuries.

References

1. Gołaś A, Maszczyk A, Pietraszewski P, et al. Muscular activity patterns of female and male athletes during the flat bench press. Biol Sport. 2018;35(2):175-179. PMCID: PMC6234306

2. Van Every DW, Coleman M, Plotkin DL, et al. Biomechanical, Anthropometric and Psychological Determinants of Barbell Bench Press Strength. Sports (Basel). 2022;10(12). PMCID: PMC9785143

3. Saeterbakken AH, Solstad TEJ, Behm DG, et al. Muscle activity in asymmetric bench press among resistance-trained individuals. Eur J Appl Physiol. 2020;120(11):2517-2524. PMCID: PMC7560911