Average Bench Press for Men by Age and Bodyweight
The average bench press for men is 131 lb in active students, 159 lb in clinic tests and 212 lb among lifters who log. Check yours by age and bodyweight.
Below average for your size after a year of training? Find out why.
Standards scale with bodyweight.
Bar included.
1 if it was a true max.
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The average bench press for men depends on who you count. Physically active young men without a lifting focus average about 131 lb (59 kg); clinic-tested men in their early 40s about 159 lb (72 kg); men who log their lifts about 212 lb; drug-tested powerlifters a median 281 lb. If you train, compare yourself with lifters your size: the checker above does that.
What is the average bench press for men?
There is no single average, so here are four honest ones, from least to most trained:
| Group | Average or median bench |
|---|---|
| 259 active male sports students, about 21 years and 145 lb, Smith machine | 131 lb (59.3 kg) |
| 8,762 Cooper Clinic men, average age 42, machine test | 159 lb (72.0 kg), 0.9× bodyweight |
| Men who log lifts on Strength Level | 212 lb |
| Drug-tested male powerlifters, 2024 median | 281 lb (127.5 kg) |
Sources: the student sample (Fernández Ortega et al., 2022), the clinic cohort (Ruiz et al., 2008), Strength Level's bench data (Strength Level) and 850,972 meet entries (van den Hoek et al., 2026).
What is the average bench press by bodyweight?
Among men who log lifts, the middle (intermediate) bench is about 1.2 times bodyweight at most sizes:
| Bodyweight | Intermediate bench | Advanced bench |
|---|---|---|
| 150 lb | 183 lb | 236 lb |
| 180 lb | 220 lb | 277 lb |
| 200 lb | 243 lb | 303 lb |
| 220 lb | 265 lb | 327 lb |
Heavier men lift more in absolute terms but slightly less per pound of bodyweight.
What is the average bench press by age?
It holds steady from 25 to 40 among lifters, then falls 11–15 lb every five years. Strength Level's intermediate bench is 212 lb from 25 to 40, 188 lb at 50 and 158 lb at 60. In Cooper Institute norms for an average-weight man of 199 lb (CDC), the middle band (40th–60th percentile) runs:
| Age | Middle of clinic-tested men |
|---|---|
| 20–29 | 197–227 lb |
| 30–39 | 175–195 lb |
| 40–49 | 159–175 lb |
| 50–59 | 141–157 lb |
| 60+ | 131–143 lb |
Percentile ratios are from the Cooper norms reprinted by ACE (ACE).
What if your bench is below average for your size?
After a year or more of regular training, a bench a full level under your bodyweight's intermediate mark usually has a specific cause: benching once a week, no progression rule, sets stopped early or recovery spent on a diet. Heavy loads matter for the max itself: across 21 studies, loads above 60% of max raised one-rep max more than light ones (Schoenfeld et al., 2017). Find out what is holding yours.
FAQ
Is a 225 bench above average?
For most men, yes. It is above the average of men who log lifts (212 lb) and far above clinic-tested men. At 180 lb bodyweight it is just over intermediate; at 220 lb it is still below.
What is a good bench press for a 40-year-old man?
Around 1.0 times bodyweight beats 80% of clinic-tested men in their 40s; among lifters, the intermediate mark at 40 is still 212 lb.
What is the average bench press for a 180 lb man?
Among men who train and log lifts, about 220 lb is the middle. Clinic-tested men average about 0.9 times bodyweight, roughly 160 lb at 180 lb.
Written and maintained by LiftDecode. Training and nutrition education for healthy adults, not medical advice — if you have a health condition or an injury, talk to a professional who can examine you.