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 191 lb

Women 71 lb

Bench Pull: Average weight [1RM]

Level
Beginner	82 lb	24 lb
Novice	130 lb	44 lb
Intermediate	191 lb	71 lb
Advanced	264 lb	105 lb
Elite	345 lb	144 lb

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
110	39	70	112	163	221
120	47	80	125	179	239
130	55	90	137	194	257
140	63	100	149	208	273
150	70	110	161	222	289
160	78	119	173	235	304
170	85	129	184	248	319
180	93	138	194	261	333
190	100	147	205	273	347
200	107	155	215	285	360
210	114	164	225	296	373
220	121	172	235	307	385
230	128	180	244	318	397
240	135	188	253	328	409
250	141	196	262	339	420
260	148	203	271	349	432
270	154	211	280	358	442
280	160	218	288	368	453
290	167	225	296	377	463
300	173	232	304	386	473
310	179	239	312	395	483

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	70	111	163	225	293
20	80	127	186	257	336
25	82	130	191	264	345
30	82	130	191	264	345
35	82	130	191	264	345
40	82	130	191	264	345
45	78	123	181	250	327
50	73	116	170	235	307
55	68	107	157	217	284
60	62	98	144	198	259
65	56	88	130	179	234
70	50	79	116	161	210
75	45	71	104	144	188
80	40	63	93	129	168
85	36	57	83	115	151
90	32	51	75	104	136

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	14	30	53	82	116
100	16	33	57	87	121
110	18	36	60	91	127
120	20	39	64	96	132
130	22	41	67	100	136
140	24	44	70	103	141
150	26	46	73	107	145
160	27	48	76	110	149
170	29	50	79	114	153
180	31	52	81	117	156
190	32	54	84	120	160
200	34	56	86	123	163
210	35	58	89	125	166
220	37	60	91	128	169
230	38	62	93	130	172
240	39	63	95	133	175
250	41	65	97	135	178
260	42	67	99	138	180

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	20	37	61	90	123
20	23	42	69	103	141
25	24	44	71	105	144
30	24	44	71	105	144
35	24	44	71	105	144
40	24	44	71	105	144
45	22	41	67	100	137
50	21	39	63	94	129
55	19	36	59	87	119
60	18	33	53	79	109
65	16	30	48	72	98
70	14	27	43	64	88
75	13	24	39	57	79
80	11	21	35	51	70
85	10	19	31	46	63
90	9	17	28	41	57

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
110	39	70	112	163	221
120	47	80	125	179	239
130	55	90	137	194	257
140	63	100	149	208	273
150	70	110	161	222	289
160	78	119	173	235	304
170	85	129	184	248	319
180	93	138	194	261	333
190	100	147	205	273	347
200	107	155	215	285	360
210	114	164	225	296	373
220	121	172	235	307	385
230	128	180	244	318	397
240	135	188	253	328	409
250	141	196	262	339	420
260	148	203	271	349	432
270	154	211	280	358	442
280	160	218	288	368	453
290	167	225	296	377	463
300	173	232	304	386	473
310	179	239	312	395	483

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	70	111	163	225	293
20	80	127	186	257	336
25	82	130	191	264	345
30	82	130	191	264	345
35	82	130	191	264	345
40	82	130	191	264	345
45	78	123	181	250	327
50	73	116	170	235	307
55	68	107	157	217	284
60	62	98	144	198	259
65	56	88	130	179	234
70	50	79	116	161	210
75	45	71	104	144	188
80	40	63	93	129	168
85	36	57	83	115	151
90	32	51	75	104	136

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	14	30	53	82	116
100	16	33	57	87	121
110	18	36	60	91	127
120	20	39	64	96	132
130	22	41	67	100	136
140	24	44	70	103	141
150	26	46	73	107	145
160	27	48	76	110	149
170	29	50	79	114	153
180	31	52	81	117	156
190	32	54	84	120	160
200	34	56	86	123	163
210	35	58	89	125	166
220	37	60	91	128	169
230	38	62	93	130	172
240	39	63	95	133	175
250	41	65	97	135	178
260	42	67	99	138	180

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	20	37	61	90	123
20	23	42	69	103	141
25	24	44	71	105	144
30	24	44	71	105	144
35	24	44	71	105	144
40	24	44	71	105	144
45	22	41	67	100	137
50	21	39	63	94	129
55	19	36	59	87	119
60	18	33	53	79	109
65	16	30	48	72	98
70	14	27	43	64	88
75	13	24	39	57	79
80	11	21	35	51	70
85	10	19	31	46	63
90	9	17	28	41	57

Bench Pull

Average weight: Intermediate

Bench Pull: Average weight [1RM]

Bench Pull: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	39	70	112	163	221
120	47	80	125	179	239
130	55	90	137	194	257
140	63	100	149	208	273
150	70	110	161	222	289
160	78	119	173	235	304
170	85	129	184	248	319
180	93	138	194	261	333
190	100	147	205	273	347
200	107	155	215	285	360
210	114	164	225	296	373
220	121	172	235	307	385
230	128	180	244	318	397
240	135	188	253	328	409
250	141	196	262	339	420
260	148	203	271	349	432
270	154	211	280	358	442
280	160	218	288	368	453
290	167	225	296	377	463
300	173	232	304	386	473
310	179	239	312	395	483

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	70	111	163	225	293
20	80	127	186	257	336
25	82	130	191	264	345
30	82	130	191	264	345
35	82	130	191	264	345
40	82	130	191	264	345
45	78	123	181	250	327
50	73	116	170	235	307
55	68	107	157	217	284
60	62	98	144	198	259
65	56	88	130	179	234
70	50	79	116	161	210
75	45	71	104	144	188
80	40	63	93	129	168
85	36	57	83	115	151
90	32	51	75	104	136

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	14	30	53	82	116
100	16	33	57	87	121
110	18	36	60	91	127
120	20	39	64	96	132
130	22	41	67	100	136
140	24	44	70	103	141
150	26	46	73	107	145
160	27	48	76	110	149
170	29	50	79	114	153
180	31	52	81	117	156
190	32	54	84	120	160
200	34	56	86	123	163
210	35	58	89	125	166
220	37	60	91	128	169
230	38	62	93	130	172
240	39	63	95	133	175
250	41	65	97	135	178
260	42	67	99	138	180

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	20	37	61	90	123
20	23	42	69	103	141
25	24	44	71	105	144
30	24	44	71	105	144
35	24	44	71	105	144
40	24	44	71	105	144
45	22	41	67	100	137
50	21	39	63	94	129
55	19	36	59	87	119
60	18	33	53	79	109
65	16	30	48	72	98
70	14	27	43	64	88
75	13	24	39	57	79
80	11	21	35	51	70
85	10	19	31	46	63
90	9	17	28	41	57