How Much Should You Be Able to Bench Press? - Athlete Strength Standards

Bench Press Benchmarks for Middle School, High School, Collegiate, & Post Collegiate

The bench press remains one of the most effective tests of upper body power and athletic production with the arms. From youth development to elite competition, tracking your bench press progress helps identify where you stand and if you need to improve your strength to be prepared for your sport.

Testing and improving absolute strength in the upper body is advantageous for many sports such as shot put, football, wrestling, and lacrosse. Especially in many contact sports, bench press is a simple, yet effective supplement to sport-specific training to overpower opponents in competition.

For example, a 225 lbs bench is one of the key testing exercises at the NFL Combine held every year.

At Peak Strength, we provide evidence-based training programs designed to help athletes at every level meet and exceed these strength standards. Let’s break down how much you should be benching at each level.

Other Strength Standards

Bench Press Standards by Sport, Level, and Gender

Bench press performance varies widely based on your sport, position, and training background. Below are detailed benchmarks for bench press, separated by major sport categories, with experience scales from middle school to post-collegiate. Use the benchmarks below to see if you are above, in line, or below the average bench press strength levels for your age range.

These strength standards and training progress calculator below have been determined based on the Garage Strength athlete testing system. Garage Strength has been specializing in sports performance training and developing elite athletes, national champions, and Olympians for over 15 years.

The onsite facility of Garage Strength engages in regular testing weeks every 3 months throughout the year to monitor athlete progress. Peak Strength’s training plans are based on the training system developed by Dane Miller, head coach and owner of Garage Strength Sports Performance.

NOTE: These strength benchmarks are not absolutes. A lot of good athletes can compete at a high level without having hit the benchmarks listed at the collegiate or post-collegiate level. It is just a general guideline for prospective athletes to understand what numbers they should aim for to have the physical ability to compete at certain levels.

Sport Depth 1 Bench Press Standards

Sport Depth 1, the strength and power sport depth, is built around sports that demand exceptional absolute strength and, when weight classes matter, strong relative strength as well. Traditional top-end speed plays a smaller role because most movements occur within a controlled, confined space where force production matters more than open-field sprinting. Athletes in this category are large, explosive, and capable of producing massive power in short, decisive bursts.

One of the cornerstone lifts for this sport depth is the bench press, which develops upper-body pushing strength essential for generating force in collisions, grappling, and any scenario where an athlete must control, resist, or overpower an opponent. In many strength-and-power sports, the bench press becomes a direct expression of competitive strength, making it both a training tool and a performance benchmark.

Sports included: shot put, discus, hammer, Olympic weightlifting, powerlifting, and hockey goalies.

Men:

Middle School: 185 - 225 lbs
High School: 225 - 270 lbs
Collegiate: 275 - 335 lbs
Post-Collegiate: 335+ lbs

Women:

Middle School: 105 - 135 lbs
High School: 135 - 155 lbs
Collegiate: 155 - 205 lbs
Post-collegiate: 205+ lbs

2. Sport Depth 2 Bench Press Standards

Sport Depth 2, the speed and power sport depth, is where explosiveness becomes the defining trait. Athletes in this depth train to move heavy loads with speed and to repeat those powerful efforts over and over. Their sports are built on constant bursts: accelerating, stopping, changing direction, and occasionally opening up into full sprint speed.

Within this training profile, the bench press plays a key role by developing fast, forceful upper-body strength that supports explosive pushing actions—whether it’s shedding a defender, delivering contact, or battling for position. Not only does it build raw strength, but when trained with intent and velocity, the bench press reinforces the rapid power output that athletes in this category rely on every play, possession, or exchange.

Sports included: rugby, football, ice hockey, cricket, baseball/softball, badminton, golf, track & field (jumps and sprints), gymnastics, cheer/dance, and sprint cycling.

Men:

Middle School: 135 - 185 lbs
High School: 185 - 255 lbs
Collegiate: 255 - 320 lbs
Post-Collegiate: 320+ lbs

Women:

Middle School: 95 - 105 lbs
High School: 105 - 115 lbs
Collegiate: 115 - 155 lbs
Post-Collegiate: 155+ lbs

3. Sport Depth 3 Bench Press Standards

Sport Depth 3, the strength and endurance sport depth, is the domain of relentless, high-intensity effort where athletes are flooded with lactic acid and challenged to perform through fatigue. Strength and explosiveness still matter, but unlike pure power sports, these qualities must be sustained across repeated, brutal efforts fueled by toughness, grit, and sheer will. Athletes here compete in the “pain cave,” where resilience and determination define performance as much as physical ability.

The bench press remains valuable in Sport Depth 3, not just as a single maximal lift, but as a tool for maintaining upper-body power under fatigue. Whether through repeated efforts, speed sets, or resisted conditioning work, bench press variations help athletes continue producing force despite mounting exhaustion, mirroring the sustained physical demands of combat-heavy, high-output sports.

Sports included: wrestling, bjj, mma, judo, karate, climbing, canoe/kayak, and rowing

Men:

Middle School: 100 - 155 lbs
High School: 155 - 255 lbs
Collegiate: 255 - 300 lbs
Post-Collegiate: 300+ lbs

Women:

Middle School: 65 - 95 lbs
High School: 95 - 105 lbs
Collegiate: 105 - 135 lbs
Post-Collegiate: 135+ lbs

4. Sport Depth 4 Bench Press Standards

Sport depth 4, the continuous go sport depth, is built on nonstop movement. Athletes in this category need speed, quick downshifts, sharp changes of direction, and constant readiness. There’s no standing around. Just repeated, high-tempo bursts of activity with barely any time to recover. These sports produce lean, wiry competitors with high aerobic engines, strong relative strength, and elastic, twitchy athleticism that lets them stay fast and reactive across an entire game or event.

While not the primary lift for this depth, the bench press still plays a strategic role by reinforcing upper-body strength for repeated pushing, hand-fighting, and physical control without sacrificing speed. Trained with moderate loads, higher reps, or speed-focused intent, it supports the durability and relative power needed for athletes who are constantly in motion and constantly in the fray.

Sports included: soccer, skiing/snowboarding, field hockey, lacrosse, basketball, water polo, handball, tennis, swimming, figure skating, ultimate frisbee

Men:

Middle School: 95 - 135 lbs
High School: 135 - 165 lbs
Collegiate: 165 - 200 lbs
Post-Collegiate: 200+ lbs

Women:

Middle School: 65 - 95 lbs
High School: 95 - 105 lbs
Collegiate: 105 - 115 lbs
Post-Collegiate: 115+ lbs

5. Sport Depth 5 Bench Press Standards

Sport depth 5, the great distance sport depth, is built around pure endurance. Athletes in this category live in long-duration efforts: marathons, triathlons, distance swimming, 10Ks, cycling, cross-country skiing, and similar events where the sport itself is the conditioning. Their training revolves around sustained aerobic output, technique efficiency, and the ability to perform for long periods without breaking down.

Even though endurance is the cornerstone, Great Distance athletes still benefit from targeted strength and power work. The bench press contributes to upper-body strength and postural stability, supporting efficient mechanics and helping athletes maintain form under fatigue. The dosage is lower and controlled to avoid unnecessary muscle mass, but when applied correctly, bench press training complements endurance by reducing injury risk, improving durability, and enhancing late-race strength.

Sports included: cross country, distance cycling, marathon, triathlon, cross country skiing, track & field (distance events)

Men:

Middle School: 95 - 135 lbs
High School: 135 - 165 lbs
Collegiate: 165 - 285 lbs
Post-Collegiate: 185+ lbs

Women:

Middle School: 65 - 95 lbs
High School: 95 - 105 lbs
Collegiate: 105 - 115 lbs
Post-Collegiate: 115+ lbs

Potential Weak Points in Bench Press

Even the strongest athletes can have weak points in their bench press. Identifying these breakdowns is key to improving performance and avoiding injury. Here are four common areas where the lift can falter:

Initial Stability

The bench press starts from a position of setup, but if your shoulders, back, or grip aren’t stable, the bar path can waver immediately. Poor setup can make the lift inefficient and put unnecessary stress on the shoulders. Building a solid arch, planting your feet, and engaging your lats are critical for a stable launch.

To fix this, focus on creating a solid base: retract and depress your shoulder blades, plant your feet firmly, and engage your lats before lifting. Practicing pauses at the top of the lift can reinforce stability, ensuring the bar starts on a controlled and safe path.

The Eccentric (Lowering Phase)

The eccentric, or lowering portion of the lift, is where control and tension matter most. Dropping the bar too fast or letting the chest collapse reduces power potential and increases risk of shoulder strain. Controlled descents strengthen the muscles under tension and set up a stronger press.

To strengthen this phase, slow the descent deliberately for two to three seconds and incorporate paused reps just above the chest. Eccentric overload techniques, such as boards or bands, can also help train the muscles to handle tension and prepare for a more powerful press.

Press Off the Chest

The moment the bar leaves the chest is often a sticking point. If your chest, shoulders, and triceps aren’t fully synchronized, the bar can stall. Strengthening the “press off the chest” involves targeted tricep work, chest activation drills, and technique adjustments to maintain force transfer.

Strengthening the triceps and chest with exercises like close-grip presses, floor presses, or dumbbell presses is key. Additionally, paused bench presses on the chest teach explosive force initiation without relying on momentum, while maintaining the correct bar path slightly back toward the face maximizes chest engagement.

The Lockout

Many lifters struggle to fully extend the elbows at the top of the lift. Weak triceps or poor finishing mechanics can leave the lift incomplete. Focused tricep strengthening and practicing the lockout can help you push through the final inches of the bar path safely and efficiently.

To address this, incorporate lockout-specific lifts such as pin presses, board presses, or band-resisted presses to overload the triceps at the top range. Supplement with triceps isolation work, including extensions, pushdowns, and dips, while practicing full-range bench presses that emphasize controlled acceleration through the final inches. Developing both strength and mechanics in the lockout ensures the lift is completed safely and efficiently.

Exercises to Improve Your Bench Press

Paused Bench Press (Top of Lift): This drill forces you to maintain tightness and shoulder stability before initiating the descent, reinforcing proper setup mechanics. It strengthens the lats, traps, and shoulder girdle to create a solid base for the press.
Scapular Pull-Ups or Lat Pulldowns: These exercises engage the lats and scapular stabilizers, improving shoulder positioning and control during the lift. They help prevent the bar from wobbling and reduce stress on the shoulders.

Slow-Eccentric Bench Press: Lower the bar over 3–5 seconds to train control and tension through the descent. This improves force absorption and prepares the muscles to generate power off the chest.
Board Press (Lower Boards): Using a board slightly above the chest allows you to overload the lowering phase safely. It reinforces stability and strength through the critical bottom portion of the lift.

Floor Press: By eliminating leg drive, this exercise isolates the chest and triceps during the initial press, targeting the sticking point off the chest. It helps improve explosive force without relying on momentum.
Dumbbell Bench Press: Using dumbbells increases range of motion and encourages balanced chest and tricep activation. It strengthens muscles that contribute to pressing power right off the chest.

Pin Press / Rack Lockouts: This lift emphasizes the top portion of the press, training the triceps to complete the lockout efficiently. It allows you to overload the triceps safely without stressing the shoulders.
Tricep Dips or Close-Grip Bench Press: Both exercises directly target the triceps, which are critical for finishing the lift. Strengthening these muscles ensures a solid, controlled lockout.

Final Thoughts

The bench press is one of the most valuable lifts for athletes across all sports because it develops upper-body strength, power, and stability. From explosive pushes in football and rugby to endurance-based movements in combat sports or swimming, a strong bench press directly contributes to better performance and injury resilience.

However, the way athletes train the bench press should vary depending on the demands of their sport. Power and strength athletes may benefit from heavier loads with lower reps, while speed-endurance or continuous-action athletes might prioritize moderate weights with higher volume and explosive tempo.

Knowing where you stand is just the start. Use tools like the Peak Strength Training Progress Calculator to measure your lifts and athletic qualities precisely, then start your training plan for free in Peak Strength to build your best squat and overall athleticism.

By tailoring the volume, intensity, and tempo to sport-specific needs, athletes can maximize performance gains without overloading the nervous system. Using a structured bench press program, performed two to three times per week, ensures progressive overload and recovery, allowing consistent strength improvements over time.