Fitness
How Strong Is Your Bench Press?
Compare your bench press to strength standards by body weight, age, and gender. See your percentile ranking.
In this article
Standards (Body Weight)
Beginner: 0.5× BW। Intermediate: 1× BW। Advanced: 1.5×। Elite: 2×। 70 kg person: 35 kg beginner, 70 intermediate, 105 advanced।
Indian Gyms
Cult.fit, Gold Gym, local gyms: bench available everywhere। Form > weight — shoulder injuries from ego lifting are extremely common।
⚡ CalcWolf Insight
The bench press is the most commonly tested lift in the world — and the most commonly ego-lifted. More gym injuries come from bench press than any other exercise. Use a spotter for heavy sets, keep your shoulder blades retracted, and never bounce the bar off your chest. A controlled eccentric (lowering) builds more strength than a bounced rep.
Frequently asked questions
Good bench?▾
Body weight = intermediate। 1.5× = advanced।
Common mistakes?▾
Bouncing off chest, flared elbows, no spotter। Form first, weight second।
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