What is a good bench press?
Roughly 1.0× bodyweight is intermediate for men and 0.75× for women; advanced is about 1.5× for men and 1.0× for women.
These ratios are slightly generous to heavier lifters, because absolute strength does not scale linearly with bodyweight. Use them as a range, not a grade.
Run the numbers
Sources
2
- Kilgore, L. & Rippetoe, M. (2006). Practical Programming for Strength Training. The Aasgaard Company. Book. Origin of the training-level framework.
- Santos Junior, E.R.T. et al. (2021). Classification and determination model of resistance training status. Strength Cond J 43(5). Argues training status is better judged by years trained and technique than by a single ratio.