Flat Barbell Bench Press RANK CALCULATOR

Flat Barbell Bench Press Strength Standards & Rank Calculator

Calculate your Flat Barbell Bench Press IronYou Rank, compare all 13 strength levels by bodyweight and sex, and see what you need for the next rank.

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STEP 2 OF 3

YOUR LIFT

Flat Barbell Bench Press

barbell · empirical_strength

Enter your best set.

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READING YOUR SET

Finding where you stand.

CALCULATING

YOUR IRONYOU RANK

You found your level.

STEP 3 OF 3

Copper I

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STRENGTH SCORE0.0

Rank is based on your best qualifying strength set.

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IRONYOU RANK SYSTEM

Standards

Published reference points from the production IronYou rank system.

IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.

Logged load: total barbell load. Public value: total barbell load.

Flat Barbell Bench Press Strength Standards — Male

Male

Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.

Flat Barbell Bench Press estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)	Silver I	Gold I	Titanium I	IRON
50 kg	55.9 kg	74 kg	92.1 kg	129.8 kg
60 kg	61.9 kg	82 kg	102 kg	143.9 kg
70 kg	67.3 kg	89.2 kg	111 kg	156.5 kg
80 kg	72.3 kg	95.7 kg	119.2 kg	168 kg
90 kg	76.7 kg	101.6 kg	126.5 kg	178.4 kg
100 kg	80.8 kg	107 kg	133.2 kg	187.7 kg
110 kg	84.4 kg	111.8 kg	139.2 kg	196.2 kg
120 kg	87.7 kg	116.1 kg	144.6 kg	203.8 kg

Flat Barbell Bench Press Strength Standards — Female

Female

Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.

Flat Barbell Bench Press estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)	Silver I	Gold I	Titanium I	IRON
40 kg	27.9 kg	37 kg	46.1 kg	65 kg
50 kg	37.3 kg	49.3 kg	61.4 kg	86.6 kg
60 kg	43.1 kg	57 kg	71 kg	100.1 kg
70 kg	46.7 kg	61.8 kg	77 kg	108.5 kg
80 kg	48.9 kg	64.8 kg	80.7 kg	113.8 kg
90 kg	50.4 kg	66.7 kg	83 kg	117 kg
100 kg	51.2 kg	67.9 kg	84.5 kg	119.1 kg

Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.

BodyweightSexReps

Values show the logged Flat Barbell Bench Press weight required to reach each IronYou rank at the specified bodyweight, sex and repetition count.

Flat Barbell Bench Press — Male; logged load in kg (weight_kg is the total barbell load) at each bodyweight and repetition count
Rank	Bodyweight (kg)	Estimated 1RM (kg)	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15
Copper I	50	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	50	30.2	29.5	28.5	27.5	27	26	25.5	24.5	24	23.5	23	22.5	22	21.5	21	20.5
Copper III	50	45.29	44	42.5	41.5	40	39	38	37	36	35	34	33.5	32.5	32	31	30.5
Silver I	50	55.86	54.5	52.5	51	49.5	48	47	45.5	44.5	43	42	41	40	39	38.5	37.5
Silver II	50	61.9	60	58.5	56.5	55	53.5	52	50.5	49	48	46.5	45.5	44.5	43.5	42.5	41.5
Silver III	50	67.94	66	64	62	60	58.5	57	55.5	54	52.5	51	50	49	47.5	46.5	45.5
Gold I	50	73.98	72	69.5	67.5	65.5	63.5	62	60	58.5	57	55.5	54.5	53	52	50.5	49.5
Gold II	50	80.02	77.5	75.5	73	71	69	67	65	63.5	62	60.5	59	57.5	56	55	53.5
Gold III	50	86.06	83.5	81	78.5	76	74	72	70	68	66.5	65	63	61.5	60.5	59	57.5
Titanium I	50	92.1	89.5	86.5	84	81.5	79	77	75	73	71	69.5	67.5	66	64.5	63	61.5
Titanium II	50	105.69	102.5	99.5	96.5	93.5	91	88.5	86	83.5	81.5	79.5	77.5	75.5	74	72.5	70.5
Titanium III	50	117.77	114	110.5	107.5	104	101	98.5	95.5	93	91	88.5	86.5	84.5	82.5	80.5	79
IRON	50	129.84	126	122	118.5	115	111.5	108.5	105.5	103	100	97.5	95.5	93	91	89	87
Copper I	60	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	60	33.46	32.5	31.5	30.5	30	29	28	27.5	26.5	26	25.5	24.5	24	23.5	23	22.5
Copper III	60	50.18	49	47.5	46	44.5	43.5	42	41	40	39	38	37	36	35.5	34.5	33.5
Silver I	60	61.89	60	58.5	56.5	55	53.5	52	50.5	49	48	46.5	45.5	44.5	43.5	42.5	41.5
Silver II	60	68.59	66.5	64.5	62.5	61	59	57.5	56	54.5	53	51.5	50.5	49	48	47	46
Silver III	60	75.28	73	71	68.5	66.5	65	63	61.5	59.5	58	56.5	55.5	54	53	51.5	50.5
Gold I	60	81.97	79.5	77	75	72.5	70.5	68.5	66.5	65	63.5	61.5	60	59	57.5	56	55
Gold II	60	88.66	86	83.5	81	78.5	76	74	72	70	68.5	66.5	65	63.5	62	60.5	59.5
Gold III	60	95.35	92.5	89.5	87	84.5	82	79.5	77.5	75.5	73.5	72	70	68.5	67	65.5	64
Titanium I	60	102.04	99	96	93	90.5	87.5	85.5	83	81	78.5	77	75	73	71.5	70	68.5
Titanium II	60	117.1	113.5	110	106.5	103.5	100.5	98	95	92.5	90.5	88	86	84	82	80	78.5
Titanium III	60	130.48	126.5	122.5	119	115.5	112	109	106	103.5	100.5	98	95.5	93.5	91.5	89	87
IRON	60	143.86	139.5	135	131	127	123.5	120	117	114	111	108	105.5	103	100.5	98.5	96
Copper I	70	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	70	36.4	35.5	34.5	33.5	32.5	31.5	30.5	30	29	28.5	27.5	27	26.5	25.5	25	24.5
Copper III	70	54.61	53	51.5	50	48.5	47	46	44.5	43.5	42.5	41	40	39.5	38.5	37.5	36.5
Silver I	70	67.35	65.5	63.5	61.5	59.5	58	56.5	55	53.5	52	51	49.5	48.5	47	46	45
Silver II	70	74.63	72.5	70	68	66	64	62.5	61	59	57.5	56	55	53.5	52.5	51	50
Silver III	70	81.91	79.5	77	74.5	72.5	70.5	68.5	66.5	65	63.5	61.5	60	59	57.5	56	55
Gold I	70	89.19	86.5	84	81.5	79	76.5	74.5	72.5	70.5	69	67	65.5	64	62.5	61	59.5
Gold II	70	96.47	93.5	90.5	88	85.5	83	80.5	78.5	76.5	74.5	72.5	71	69	67.5	66	64.5
Gold III	70	103.75	100.5	97.5	94.5	92	89	86.5	84.5	82	80	78	76	74.5	72.5	71	69.5
Titanium I	70	111.03	107.5	104.5	101	98	95.5	93	90.5	88	85.5	83.5	81.5	79.5	77.5	76	74.5
Titanium II	70	127.41	123.5	119.5	116	112.5	109.5	106.5	103.5	101	98.5	96	93.5	91.5	89	87	85
Titanium III	70	141.98	137.5	133.5	129.5	125.5	122	118.5	115.5	112.5	109.5	106.5	104	101.5	99.5	97	95
IRON	70	156.54	151.5	147	142.5	138.5	134.5	130.5	127	124	120.5	117.5	115	112	109.5	107	104.5
Copper I	80	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	80	39.07	38	37	36	34.5	33.5	33	32	31	30.5	29.5	29	28	27.5	27	26.5
Copper III	80	58.6	57	55	53.5	52	50.5	49	48	46.5	45.5	44	43	42	41	40	39.5
Silver I	80	72.28	70	68	66	64	62	60.5	59	57.5	56	54.5	53	52	50.5	49.5	48.5
Silver II	80	80.09	78	75.5	73	71	69	67	65	63.5	62	60.5	59	57.5	56	55	53.5
Silver III	80	87.91	85.5	82.5	80	78	75.5	73.5	71.5	69.5	68	66	64.5	63	61.5	60	59
Gold I	80	95.72	93	90	87.5	84.5	82.5	80	78	76	74	72	70.5	68.5	67	65.5	64
Gold II	80	103.53	100.5	97.5	94.5	91.5	89	86.5	84	82	80	78	76	74	72.5	71	69.5
Gold III	80	111.35	108	104.5	101.5	98.5	95.5	93	90.5	88	86	84	81.5	80	78	76	74.5
Titanium I	80	119.16	115.5	112	108.5	105.5	102.5	99.5	97	94.5	92	89.5	87.5	85.5	83.5	81.5	79.5
Titanium II	80	136.74	132.5	128.5	124.5	121	117.5	114	111	108	105.5	103	100.5	98	95.5	93.5	91.5
Titanium III	80	152.37	147.5	143	139	134.5	131	127	124	120.5	117.5	114.5	111.5	109	106.5	104	102
IRON	80	168	163	157.5	153	148.5	144	140	136.5	133	129.5	126	123	120	117.5	115	112
Copper I	90	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	90	41.48	40.5	39	38	37	36	35	34	33	32	31.5	30.5	30	29	28.5	28
Copper III	90	62.22	60.5	58.5	57	55	53.5	52	50.5	49.5	48	47	46	44.5	43.5	42.5	41.5
Silver I	90	76.73	74.5	72	70	68	66	64	62.5	61	59.5	58	56.5	55	54	52.5	51.5
Silver II	90	85.03	82.5	80	77.5	75.5	73	71	69	67.5	65.5	64	62.5	61	59.5	58	57
Silver III	90	93.33	90.5	87.5	85	82.5	80	78	76	74	72	70	68.5	67	65.5	64	62.5
Gold I	90	101.62	98.5	95.5	92.5	90	87.5	85	82.5	80.5	78.5	76.5	74.5	73	71	69.5	68
Gold II	90	109.92	106.5	103.5	100	97	94.5	92	89.5	87	85	82.5	80.5	79	77	75	73.5
Gold III	90	118.21	114.5	111	107.5	104.5	101.5	99	96	93.5	91	89	86.5	84.5	82.5	81	79
Titanium I	90	126.51	122.5	119	115.5	112	108.5	105.5	103	100	97.5	95	93	90.5	88.5	86.5	84.5
Titanium II	90	145.17	140.5	136.5	132	128.5	124.5	121	118	115	112	109	106.5	104	101.5	99	97
Titanium III	90	161.77	157	152	147.5	143	139	135	131.5	128	124.5	121.5	118.5	116	113	110.5	108
IRON	90	178.36	173	167.5	162.5	157.5	153	149	145	141	137.5	134	131	127.5	124.5	122	119
Copper I	100	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	100	43.66	42.5	41	40	39	37.5	36.5	35.5	34.5	34	33	32	31.5	30.5	30	29.5
Copper III	100	65.48	63.5	61.5	60	58	56.5	55	53.5	52	50.5	49.5	48	47	46	45	44
Silver I	100	80.76	78.5	76	73.5	71.5	69.5	67.5	65.5	64	62.5	61	59.5	58	56.5	55.5	54
Silver II	100	89.5	87	84	81.5	79	77	75	73	71	69	67.5	65.5	64	62.5	61.5	60
Silver III	100	98.23	95.5	92.5	89.5	87	84.5	82	80	78	76	74	72	70.5	69	67	65.5
Gold I	100	106.96	104	100.5	97.5	94.5	92	89.5	87	84.5	82.5	80.5	78.5	76.5	75	73	71.5
Gold II	100	115.69	112	108.5	105.5	102.5	99.5	96.5	94	91.5	89	87	85	83	81	79	77.5
Gold III	100	124.42	120.5	117	113.5	110	107	104	101	98.5	96	93.5	91.5	89	87	85	83
Titanium I	100	133.15	129	125	121.5	117.5	114.5	111	108	105.5	102.5	100	97.5	95.5	93	91	89
Titanium II	100	152.8	148	143.5	139	135	131	127.5	124	121	118	115	112	109.5	107	104.5	102
Titanium III	100	170.26	165	160	155	150.5	146	142	138.5	134.5	131	128	125	122	119	116.5	114
IRON	100	187.72	182	176	171	166	161	156.5	152.5	148.5	144.5	141	137.5	134.5	131	128	125.5
Copper I	110	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	110	45.63	44.5	43	41.5	40.5	39.5	38.5	37	36.5	35.5	34.5	33.5	33	32	31.5	30.5
Copper III	110	68.44	66.5	64.5	62.5	60.5	59	57.5	55.5	54.5	53	51.5	50.5	49	48	47	46
Silver I	110	84.41	82	79.5	77	74.5	72.5	70.5	68.5	67	65	63.5	62	60.5	59	58	56.5
Silver II	110	93.53	91	88	85.5	83	80.5	78	76	74	72	70.5	68.5	67	65.5	64	62.5
Silver III	110	102.66	99.5	96.5	93.5	91	88	86	83.5	81.5	79	77	75.5	73.5	72	70	68.5
Gold I	110	111.78	108.5	105	102	99	96	93.5	91	88.5	86	84	82	80	78	76.5	75
Gold II	110	120.91	117.5	113.5	110	107	104	101	98.5	95.5	93.5	91	88.5	86.5	84.5	82.5	81
Gold III	110	130.03	126	122	118.5	115	111.5	108.5	105.5	103	100.5	98	95.5	93	91	89	87
Titanium I	110	139.16	135	130.5	127	123	119.5	116	113	110	107.5	104.5	102	99.5	97.5	95	93
Titanium II	110	159.69	155	150	145.5	141	137	133.5	129.5	126.5	123	120	117	114.5	111.5	109	106.5
Titanium III	110	177.94	172.5	167	162	157.5	153	148.5	144.5	140.5	137	133.5	130.5	127.5	124.5	121.5	119
IRON	110	196.19	190	184	178.5	173.5	168.5	163.5	159.5	155	151	147.5	144	140.5	137	134	131
Copper I	120	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	120	47.41	46	44.5	43.5	42	41	40	38.5	37.5	36.5	36	35	34	33.5	32.5	32
Copper III	120	71.11	69	67	65	63	61	59.5	58	56.5	55	53.5	52.5	51	50	48.5	47.5
Silver I	120	87.7	85	82.5	80	77.5	75.5	73.5	71.5	69.5	67.5	66	64.5	63	61.5	60	58.5
Silver II	120	97.18	94.5	91.5	88.5	86	83.5	81	79	77	75	73	71.5	69.5	68	66.5	65
Silver III	120	106.67	103.5	100	97	94.5	91.5	89	86.5	84.5	82.5	80	78.5	76.5	74.5	73	71.5
Gold I	120	116.15	112.5	109	106	102.5	100	97	94.5	92	89.5	87.5	85	83	81.5	79.5	77.5
Gold II	120	125.63	122	118	114.5	111	108	105	102	99.5	97	94.5	92	90	88	86	84
Gold III	120	135.11	131	127	123	119.5	116	113	110	107	104	101.5	99	97	94.5	92.5	90.5
Titanium I	120	144.59	140	136	131.5	128	124	120.5	117.5	114.5	111.5	108.5	106	103.5	101	99	96.5
Titanium II	120	165.92	161	156	151	146.5	142.5	138.5	135	131	128	124.5	121.5	119	116	113.5	111
Titanium III	120	184.89	179	173.5	168.5	163.5	158.5	154.5	150	146	142.5	139	135.5	132.5	129	126.5	123.5
IRON	120	203.85	197.5	191.5	185.5	180	175	170	165.5	161	157	153	149.5	146	142.5	139	136

Flat Barbell Bench Press — Female; logged load in kg (weight_kg is the total barbell load) at each bodyweight and repetition count
Rank	Bodyweight (kg)	Estimated 1RM (kg)	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15
Copper I	50	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	50	20.14	19.5	19	18.5	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14.5	14	13.5
Copper III	50	30.21	29.5	28.5	27.5	27	26	25.5	24.5	24	23.5	23	22.5	22	21.5	21	20.5
Silver I	50	37.26	36.5	35	34	33	32	31.5	30.5	29.5	29	28	27.5	27	26	25.5	25
Silver II	50	41.29	40	39	38	36.5	35.5	34.5	33.5	33	32	31	30.5	29.5	29	28.5	28
Silver III	50	45.32	44	42.5	41.5	40	39	38	37	36	35	34	33.5	32.5	32	31	30.5
Gold I	50	49.34	48	46.5	45	44	42.5	41.5	40.5	39	38	37.5	36.5	35.5	34.5	34	33
Gold II	50	53.37	52	50.5	49	47.5	46	44.5	43.5	42.5	41.5	40.5	39.5	38.5	37.5	36.5	36
Gold III	50	57.4	56	54	52.5	51	49.5	48	47	45.5	44.5	43.5	42.5	41.5	40.5	39.5	38.5
Titanium I	50	61.43	59.5	58	56	54.5	53	51.5	50	48.5	47.5	46.5	45	44	43	42	41
Titanium II	50	70.49	68.5	66.5	64.5	62.5	60.5	59	57.5	56	54.5	53	52	50.5	49.5	48.5	47
Titanium III	50	78.55	76.5	74	71.5	69.5	67.5	65.5	64	62.5	60.5	59	57.5	56.5	55	54	52.5
IRON	50	86.61	84	81.5	79	76.5	74.5	72.5	70.5	68.5	67	65	63.5	62	60.5	59.5	58
Copper I	60	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	60	23.28	23	22	21.5	21	20	19.5	19	18.5	18	17.5	17.5	17	16.5	16	16
Copper III	60	34.92	34	33	32	31	30	29.5	28.5	28	27	26.5	26	25	24.5	24	23.5
Silver I	60	43.07	42	40.5	39.5	38.5	37	36	35	34.5	33.5	32.5	32	31	30.5	29.5	29
Silver II	60	47.73	46.5	45	43.5	42.5	41	40	39	38	37	36	35	34.5	33.5	33	32
Silver III	60	52.38	51	49.5	48	46.5	45	44	42.5	41.5	40.5	39.5	38.5	37.5	37	36	35
Gold I	60	57.04	55.5	53.5	52	50.5	49	48	46.5	45.5	44	43	42	41	40	39	38.5
Gold II	60	61.69	60	58	56.5	54.5	53	51.5	50.5	49	47.5	46.5	45.5	44.5	43.5	42.5	41.5
Gold III	60	66.35	64.5	62.5	60.5	59	57	55.5	54	52.5	51.5	50	49	47.5	46.5	45.5	44.5
Titanium I	60	71.01	69	67	65	63	61	59.5	58	56.5	55	53.5	52	51	50	48.5	47.5
Titanium II	60	81.48	79	76.5	74.5	72	70	68	66.5	64.5	63	61.5	60	58.5	57	56	54.5
Titanium III	60	90.8	88	85.5	83	80.5	78	76	74	72	70	68.5	66.5	65	63.5	62	61
IRON	60	100.11	97	94	91.5	88.5	86	83.5	81.5	79.5	77.5	75.5	73.5	72	70	68.5	67
Copper I	70	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	70	25.24	24.5	24	23	22.5	22	21.5	20.5	20	19.5	19	18.5	18.5	18	17.5	17
Copper III	70	37.86	37	35.5	34.5	33.5	32.5	32	31	30	29.5	28.5	28	27.5	26.5	26	25.5
Silver I	70	46.69	45.5	44	42.5	41.5	40.5	39	38	37	36	35.5	34.5	33.5	33	32	31.5
Silver II	70	51.74	50.5	49	47.5	46	44.5	43.5	42	41	40	39	38	37	36.5	35.5	34.5
Silver III	70	56.79	55	53.5	52	50.5	49	47.5	46.5	45	44	43	42	41	40	39	38
Gold I	70	61.83	60	58	56.5	55	53.5	52	50.5	49	48	46.5	45.5	44.5	43.5	42.5	41.5
Gold II	70	66.88	65	63	61	59.5	57.5	56	54.5	53	51.5	50.5	49	48	47	46	45
Gold III	70	71.93	70	67.5	65.5	63.5	62	60	58.5	57	55.5	54	53	51.5	50.5	49.5	48
Titanium I	70	76.98	74.5	72.5	70	68	66	64.5	62.5	61	59.5	58	56.5	55	54	52.5	51.5
Titanium II	70	88.33	85.5	83	80.5	78	76	74	72	70	68	66.5	65	63.5	62	60.5	59
Titanium III	70	98.43	95.5	92.5	89.5	87	84.5	82.5	80	78	76	74	72.5	70.5	69	67.5	66
IRON	70	108.53	105.5	102	99	96	93.5	90.5	88	86	83.5	81.5	79.5	78	76	74	72.5
Copper I	80	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	80	26.46	26	25	24.5	23.5	23	22.5	21.5	21	20.5	20	19.5	19	18.5	18.5	18
Copper III	80	39.69	38.5	37.5	36.5	35.5	34.5	33.5	32.5	31.5	31	30	29.5	28.5	28	27.5	26.5
Silver I	80	48.95	47.5	46	44.5	43.5	42	41	40	39	38	37	36	35	34.5	33.5	33
Silver II	80	54.24	52.5	51	49.5	48	46.5	45.5	44	43	42	41	40	39	38	37	36.5
Silver III	80	59.53	58	56	54.5	53	51.5	50	48.5	47	46	45	44	43	42	41	40
Gold I	80	64.83	63	61	59	57.5	56	54.5	53	51.5	50	49	47.5	46.5	45.5	44.5	43.5
Gold II	80	70.12	68	66	64	62	60.5	58.5	57	55.5	54	53	51.5	50.5	49	48	47
Gold III	80	75.41	73	71	69	67	65	63	61.5	60	58.5	57	55.5	54	53	51.5	50.5
Titanium I	80	80.7	78.5	76	73.5	71.5	69.5	67.5	65.5	64	62.5	61	59.5	58	56.5	55.5	54
Titanium II	80	92.61	90	87	84.5	82	79.5	77.5	75.5	73.5	71.5	69.5	68	66.5	65	63.5	62
Titanium III	80	103.19	100	97	94	91.5	88.5	86	84	81.5	79.5	77.5	76	74	72	70.5	69
IRON	80	113.77	110.5	107	103.5	100.5	98	95	92.5	90	88	85.5	83.5	81.5	79.5	78	76
Copper I	90	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	90	27.22	26.5	26	25	24.5	23.5	23	22.5	21.5	21	20.5	20	19.5	19	19	18.5
Copper III	90	40.83	40	38.5	37.5	36.5	35	34.5	33.5	32.5	31.5	31	30	29.5	28.5	28	27.5
Silver I	90	50.36	49	47.5	46	44.5	43.5	42	41	40	39	38	37	36	35.5	34.5	34
Silver II	90	55.8	54.5	52.5	51	49.5	48	47	45.5	44.5	43	42	41	40	39	38.5	37.5
Silver III	90	61.25	59.5	57.5	56	54.5	52.5	51.5	50	48.5	47.5	46	45	44	43	42	41
Gold I	90	66.69	65	63	61	59	57.5	56	54.5	53	51.5	50.5	49	48	47	45.5	44.5
Gold II	90	72.13	70	68	66	64	62	60.5	58.5	57	55.5	54.5	53	52	50.5	49.5	48.5
Gold III	90	77.58	75.5	73	71	68.5	66.5	65	63	61.5	60	58.5	57	55.5	54.5	53	52
Titanium I	90	83.02	80.5	78	75.5	73.5	71.5	69.5	67.5	66	64	62.5	61	59.5	58	57	55.5
Titanium II	90	95.27	92.5	89.5	87	84.5	82	79.5	77.5	75.5	73.5	71.5	70	68.5	66.5	65	64
Titanium III	90	106.16	103	100	97	94	91	88.5	86.5	84	82	80	78	76	74.5	72.5	71
IRON	90	117.05	113.5	110	106.5	103.5	100.5	98	95	92.5	90.5	88	86	84	82	80	78.5
Copper I	100	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	100	27.69	27	26	25.5	24.5	24	23.5	22.5	22	21.5	21	20.5	20	19.5	19	18.5
Copper III	100	41.54	40.5	39	38	37	36	35	34	33	32	31.5	30.5	30	29	28.5	28
Silver I	100	51.24	50	48.5	47	45.5	44	43	42	40.5	39.5	38.5	37.5	37	36	35	34.5
Silver II	100	56.77	55	53.5	52	50.5	49	47.5	46.5	45	44	43	42	41	40	39	38
Silver III	100	62.31	60.5	58.5	57	55	53.5	52	51	49.5	48	47	46	45	43.5	42.5	42
Gold I	100	67.85	66	64	62	60	58.5	57	55.5	54	52.5	51	50	48.5	47.5	46.5	45.5
Gold II	100	73.39	71.5	69	67	65	63	61.5	60	58	56.5	55.5	54	52.5	51.5	50.5	49
Gold III	100	78.93	76.5	74	72	70	68	66	64	62.5	61	59.5	58	56.5	55.5	54	53
Titanium I	100	84.47	82	79.5	77	75	72.5	70.5	68.5	67	65	63.5	62	60.5	59	58	56.5
Titanium II	100	96.93	94	91	88.5	86	83.5	81	79	77	75	73	71	69.5	68	66.5	65
Titanium III	100	108.01	105	101.5	98.5	95.5	93	90.5	88	85.5	83.5	81.5	79.5	77.5	75.5	74	72.5
IRON	100	119.09	115.5	112	108.5	105.5	102.5	99.5	97	94.5	92	89.5	87.5	85.5	83.5	81.5	79.5
Copper I	110	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	110	27.99	27.5	26.5	25.5	25	24	23.5	23	22.5	22	21	20.5	20	20	19.5	19
Copper III	110	41.99	41	39.5	38.5	37.5	36	35	34.5	33.5	32.5	31.5	31	30	29.5	29	28
Silver I	110	51.78	50.5	49	47.5	46	44.5	43.5	42	41	40	39	38	37	36.5	35.5	35
Silver II	110	57.38	56	54	52.5	51	49.5	48	47	45.5	44.5	43.5	42	41	40.5	39.5	38.5
Silver III	110	62.98	61	59.5	57.5	56	54	52.5	51.5	50	48.5	47.5	46.5	45	44	43	42
Gold I	110	68.58	66.5	64.5	62.5	61	59	57.5	56	54.5	53	51.5	50.5	49	48	47	46
Gold II	110	74.18	72	70	67.5	65.5	64	62	60.5	59	57.5	56	54.5	53	52	51	49.5
Gold III	110	79.77	77.5	75	73	70.5	68.5	66.5	65	63	61.5	60	58.5	57	56	54.5	53.5
Titanium I	110	85.37	83	80.5	78	75.5	73.5	71.5	69.5	67.5	66	64.5	62.5	61	60	58.5	57
Titanium II	110	97.97	95	92	89.5	86.5	84	82	79.5	77.5	75.5	73.5	72	70	68.5	67	65.5
Titanium III	110	109.16	106	102.5	99.5	96.5	94	91	89	86.5	84	82	80	78	76.5	74.5	73
IRON	110	120.36	116.5	113	109.5	106.5	103.5	100.5	98	95.5	93	90.5	88.5	86	84	82.5	80.5
Copper I	120	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	120	28.18	27.5	26.5	26	25	24.5	23.5	23	22.5	22	21.5	21	20.5	20	19.5	19
Copper III	120	42.26	41	40	38.5	37.5	36.5	35.5	34.5	33.5	33	32	31	30.5	29.5	29	28.5
Silver I	120	52.12	50.5	49	47.5	46	45	43.5	42.5	41.5	40.5	39.5	38.5	37.5	36.5	36	35
Silver II	120	57.76	56	54.5	53	51	50	48.5	47	46	44.5	43.5	42.5	41.5	40.5	39.5	39
Silver III	120	63.39	61.5	59.5	58	56	54.5	53	51.5	50.5	49	48	46.5	45.5	44.5	43.5	42.5
Gold I	120	69.03	67	65	63	61	59.5	58	56	54.5	53.5	52	51	49.5	48.5	47.5	46.5
Gold II	120	74.66	72.5	70	68	66	64	62.5	61	59	57.5	56	55	53.5	52.5	51	50
Gold III	120	80.3	78	75.5	73	71	69	67	65.5	63.5	62	60.5	59	57.5	56.5	55	54
Titanium I	120	85.93	83.5	81	78.5	76	74	72	70	68	66.5	64.5	63	61.5	60	59	57.5
Titanium II	120	98.61	95.5	92.5	90	87.5	85	82.5	80	78	76	74	72.5	70.5	69	67.5	66
Titanium III	120	109.88	106.5	103.5	100	97	94.5	92	89.5	87	85	82.5	80.5	78.5	77	75	73.5
IRON	120	121.15	117.5	114	110.5	107	104	101	98.5	96	93.5	91	89	87	85	83	81

Targets use the same production rank and e1RM model as the calculator. Practical weight targets are rounded up to the model's target increment.

Flat Barbell Bench Press Strength Standards & Rank Calculator

See how your bench press compares on the IronYou rank ladder. Enter a recent qualifying set to get your current rank, strength score and next-rank target.

IronYou ranks are proprietary performance standards. They are not population percentiles unless IronYou explicitly states otherwise.

Calculate your Flat Barbell Bench Press rank

Use the calculator above to enter the performance fields required for this exercise. IronYou will show your current rank and, when supported by the live model, your strength score, next rank and next-rank target.

Flat Barbell Bench Press strength standards

Rank ladder and standards methodology

IronYou uses 13 public performance ranks:

Copper I → Copper II → Copper III → Silver I → Silver II → Silver III → Gold I → Gold II → Gold III → Titanium I → Titanium II → Titanium III → IRON

The full standards table on this page should show the production IronYou thresholds for this exercise. The calculator and the standards table must use the same current rank model.

What is a good Flat Barbell Bench Press?

A good bench press depends on bodyweight, sex and the reps you can complete with clean technique. That is why IronYou does not use one universal kilogram target. It evaluates your set in context and places it on a 13-level ladder from Copper I to IRON.

Use the calculator for your exact result. Use the full standards table to compare the thresholds for the bodyweight, sex or performance setup supported by the live IronYou model.

How is the Flat Barbell Bench Press rank calculated?

For Flat Barbell Bench Press, IronYou uses the production strength model for this exercise. A qualifying working set is converted into the strength value used by the rank engine, then compared with the exercise-specific thresholds for your bodyweight and sex.

For this exercise, the logged load means the total barbell load. If the standards table is shown as estimated 1RM, the value is an estimate used for comparison; you do not need to test a true one-rep max.

What do the standards-table values mean?

Each value should be labeled with the exact metric used by the live rank model. Depending on the exercise, that may be estimated 1RM, logged load, repetitions, duration, assistance or another production metric.

The table should never present a number without explaining what that number represents.

What rank is considered strong?

IronYou does not use one universal cutoff for “strong.” Instead, it gives you a progression ladder with 13 levels. Silver, Gold and Titanium each contain three ranks, with IRON above Titanium III.

For the full system and methodology, see IronYou Strength Ranks.

How much do I need for my next rank?

Enter your current qualifying performance in the calculator. If the production model supports a next-rank target for this exercise, IronYou should show the next performance threshold directly from the live rank engine.

That target is a rank target, not automatically a personalised recommendation for your next training set.

Exercise-specific comparison note

Use a repeatable setup and range of motion. The rank is most useful when the sets you compare are performed to a similar technical standard.

Want to improve your Flat Barbell Bench Press technique?

This page is for performance, rank and strength standards.

For setup, execution, muscles worked, common mistakes and variations, use the dedicated exercise guide:

See the Flat Barbell Bench Press exercise guide

What are we ranking?

Flat Barbell Bench Press

Enter your best set.

Finding where you stand.

You found your level.

Your next rank is ready.

Standards

Flat Barbell Bench Press Rank Targets

Flat Barbell Bench Press Strength Standards & Rank Calculator

Calculate your Flat Barbell Bench Press rank

Flat Barbell Bench Press strength standards

Related rank calculators

Want to improve your Flat Barbell Bench Press technique?