Bench Pull

Bench Pull shows average weight and strength standards as a reference for back. Primary muscles: Latissimus dorsi, Trapezius.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 87 kg

Women 32 kg

Bench Pull: Average weight [1RM]

Level
Beginner	37 kg	11 kg
Novice	59 kg	20 kg
Intermediate	87 kg	32 kg
Advanced	120 kg	48 kg
Elite	156 kg	65 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	18	32	51	74	101
55	22	37	57	82	110
60	26	42	63	89	118
65	30	47	70	96	126
70	33	52	75	103	134
75	37	56	81	110	142
80	41	61	86	116	149
85	45	65	92	122	156
90	48	70	97	128	162
95	52	74	102	134	169
100	55	78	107	140	175
105	59	82	111	145	181
110	62	86	116	150	187
115	65	90	120	155	193
120	68	94	125	160	198
125	72	97	129	165	203
130	75	101	133	170	209
135	78	105	137	174	214
140	81	108	141	179	219

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	32	50	74	102	133
20	36	57	84	117	152
25	37	59	87	120	156
30	37	59	87	120	156
35	37	59	87	120	156
40	37	59	87	120	156
45	35	56	82	114	148
50	33	52	77	107	139
55	31	49	71	99	129
60	28	44	65	90	118
65	25	40	59	81	106
70	23	36	53	73	95
75	20	32	47	65	85
80	18	29	42	58	76
85	16	26	38	52	68
90	15	23	34	47	62

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	6	13	24	37	52
45	7	15	26	39	55
50	8	16	27	41	58
55	9	18	29	44	60
60	10	19	31	46	62
65	11	20	32	47	65
70	12	21	34	49	67
75	13	22	35	51	69
80	14	23	37	52	70
85	14	24	38	54	72
90	15	25	39	55	74
95	16	26	40	57	75
100	17	27	41	58	77
105	17	28	42	59	78
110	18	29	43	61	80
115	19	30	44	62	81
120	19	31	45	63	82

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	9	17	27	41	56
20	10	19	31	47	64
25	11	20	32	48	65
30	11	20	32	48	65
35	11	20	32	48	65
40	11	20	32	48	65
45	10	19	31	45	62
50	10	18	29	43	58
55	9	16	27	39	54
60	8	15	24	36	49
65	7	13	22	32	44
70	7	12	20	29	40
75	6	11	18	26	36
80	5	10	16	23	32
85	5	9	14	21	29
90	4	8	13	19	26

Group	Muscles
Primary muscles	Latissimus dorsi, Trapezius
Secondary muscles	Deltoids, Biceps brachii
Stabilizers	External obliques
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	18	32	51	74	101
55	22	37	57	82	110
60	26	42	63	89	118
65	30	47	70	96	126
70	33	52	75	103	134
75	37	56	81	110	142
80	41	61	86	116	149
85	45	65	92	122	156
90	48	70	97	128	162
95	52	74	102	134	169
100	55	78	107	140	175
105	59	82	111	145	181
110	62	86	116	150	187
115	65	90	120	155	193
120	68	94	125	160	198
125	72	97	129	165	203
130	75	101	133	170	209
135	78	105	137	174	214
140	81	108	141	179	219

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	32	50	74	102	133
20	36	57	84	117	152
25	37	59	87	120	156
30	37	59	87	120	156
35	37	59	87	120	156
40	37	59	87	120	156
45	35	56	82	114	148
50	33	52	77	107	139
55	31	49	71	99	129
60	28	44	65	90	118
65	25	40	59	81	106
70	23	36	53	73	95
75	20	32	47	65	85
80	18	29	42	58	76
85	16	26	38	52	68
90	15	23	34	47	62

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	6	13	24	37	52
45	7	15	26	39	55
50	8	16	27	41	58
55	9	18	29	44	60
60	10	19	31	46	62
65	11	20	32	47	65
70	12	21	34	49	67
75	13	22	35	51	69
80	14	23	37	52	70
85	14	24	38	54	72
90	15	25	39	55	74
95	16	26	40	57	75
100	17	27	41	58	77
105	17	28	42	59	78
110	18	29	43	61	80
115	19	30	44	62	81
120	19	31	45	63	82

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	9	17	27	41	56
20	10	19	31	47	64
25	11	20	32	48	65
30	11	20	32	48	65
35	11	20	32	48	65
40	11	20	32	48	65
45	10	19	31	45	62
50	10	18	29	43	58
55	9	16	27	39	54
60	8	15	24	36	49
65	7	13	22	32	44
70	7	12	20	29	40
75	6	11	18	26	36
80	5	10	16	23	32
85	5	9	14	21	29
90	4	8	13	19	26

Bench Pull

Average weight: Intermediate

Bench Pull: Average weight [1RM]

Bench Pull: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

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How to read the table

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Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	18	32	51	74	101
55	22	37	57	82	110
60	26	42	63	89	118
65	30	47	70	96	126
70	33	52	75	103	134
75	37	56	81	110	142
80	41	61	86	116	149
85	45	65	92	122	156
90	48	70	97	128	162
95	52	74	102	134	169
100	55	78	107	140	175
105	59	82	111	145	181
110	62	86	116	150	187
115	65	90	120	155	193
120	68	94	125	160	198
125	72	97	129	165	203
130	75	101	133	170	209
135	78	105	137	174	214
140	81	108	141	179	219

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	32	50	74	102	133
20	36	57	84	117	152
25	37	59	87	120	156
30	37	59	87	120	156
35	37	59	87	120	156
40	37	59	87	120	156
45	35	56	82	114	148
50	33	52	77	107	139
55	31	49	71	99	129
60	28	44	65	90	118
65	25	40	59	81	106
70	23	36	53	73	95
75	20	32	47	65	85
80	18	29	42	58	76
85	16	26	38	52	68
90	15	23	34	47	62

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	6	13	24	37	52
45	7	15	26	39	55
50	8	16	27	41	58
55	9	18	29	44	60
60	10	19	31	46	62
65	11	20	32	47	65
70	12	21	34	49	67
75	13	22	35	51	69
80	14	23	37	52	70
85	14	24	38	54	72
90	15	25	39	55	74
95	16	26	40	57	75
100	17	27	41	58	77
105	17	28	42	59	78
110	18	29	43	61	80
115	19	30	44	62	81
120	19	31	45	63	82

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	9	17	27	41	56
20	10	19	31	47	64
25	11	20	32	48	65
30	11	20	32	48	65
35	11	20	32	48	65
40	11	20	32	48	65
45	10	19	31	45	62
50	10	18	29	43	58
55	9	16	27	39	54
60	8	15	24	36	49
65	7	13	22	32	44
70	7	12	20	29	40
75	6	11	18	26	36
80	5	10	16	23	32
85	5	9	14	21	29
90	4	8	13	19	26