Bench to body weight

Benching your body weight is a common strength milestone. See your bench as a share of your body weight.

Your details

Estimated max 81.7 kg at 79.8 kg body weight

1.02×

your body weight

Brzycki formula instead78.75 kg (0.99×); one set gives an estimate, so your true max likely sits between the two
0.75 × body weight60 kg
1 × body weight80 kg
1.5 × body weight120 kg
To the next milestone38.1 kg
Against lifters your age and sexadd your age (12 or over) and sex to compare with 809,986 competition entries

The round number milestones are gym folklore rather than health targets, and lighter lifters reach them more easily. Your best comparison is you, a few months ago.

Sharp pain, a pop, or pain that lingers after a session is a reason to stop and see a GP or physio. Chest pain or feeling faint while lifting: stop, and call 999 if it does not pass.

The working

70 kg × 5 at 12 st 8 lb

Epley gives about 81.7 kg, or 1.02 times body weight. The body weight bench is in the bag; 1.5 times would be about 120 kg.

Bench milestones

Gym folklore

Ratio	Roughly
0.75 ×	a strong start
1 ×	the classic milestone
1.5 ×	a very strong bench

For your age and sex

Competition bench norms

Age	Men: middle half	Women: middle half
18 to 35	1.36 to 1.76×	0.81 to 1.15×
36 to 59	1.31 to 1.72×	0.74 to 1.09×
60 to 79	1.05 to 1.43×	0.59 to 0.89×
80 and over	0.77 to 1.16×	0.45 to 0.71×

The bench falls least with age of the three lifts in the van den Hoek 2024 data. A 1.02× bench for a man of 40 is below their 10th percentile, but these are competitors; for a woman of 40 the same ratio is about their 66th.

Shoulders

Keep them happy

Pull as much as you push: rows and face pulls balance benching. Tuck your elbows a little and keep your shoulder blades set.

Two formulas and a goal

A range, then a target

70 kg × 5 gives 81.7 kg by Epley and 78.75 kg by Brzycki (0.99×). For a goal of 1.25× at 79.8 kg the target is 100 kg, about 18 kg more, and a set of 5 at about 85 kg would show it. Add a goal multiple and we work out the weight at your body weight, and the set at your usual reps that would show you have reached it (Epley worked backwards). The two formulas often differ by a few kilos; treat the gap as the uncertainty in any estimate from one set.

Read with care

What this cannot tell you

Arch and gripGrip width and arch change the lift a lot.
SizeHeavier people often bench more but a lower ratio.
HealthNot a health measure.

Questions

Common questions

Is benching body weight good?

It is a fine milestone, especially for lighter lifters.

Why is my bench lower than my squat?

Upper body muscles are smaller, so the bench is usually the lightest lift.

Do women use the same milestones?

Lower ratios are typical; compare with yourself first.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.