How much should a 154 lb (70 kg) man bench?
Short answer: at 154 lb (70 kg), the intermediate standard on the bench press is a 95 kg (210 lb) one-rep max. A beginner's first marker is 47.5 kg (105 lb); advanced starts at 117.5 kg (260 lb). The scale is mine, built on DOTS — the method is below.
Standards at 154 lb (70 kg)
| Standard | 1RM, kg | 1RM, lb | × bodyweight |
|---|---|---|---|
| Beginner | 47.5 kg | 105 lb | 0.68× |
| Novice | 70 kg | 155 lb | 1× |
| Intermediate | 95 kg | 210 lb | 1.36× |
| Advanced | 117.5 kg | 260 lb | 1.68× |
| Elite | 140 kg | 310 lb | 2× |
Each row is the one-rep max where that standard starts. Kilograms are rounded to 2.5, pounds to 5.
What competitors lift
At raw USAPL meets in the up-to-74 kg class (1159 lifters in the sample), the median bench press is 107.5 kg (235 lb); the top 10% lift 135 kg (300 lb) or more. These people spent years preparing to compete — compare yourself with them once you have a couple of years under the bar.
I'll work out your own percentile among them in the percentile calculator.
Where you are now
How I build these standards
This is my scale, not someone else's table. It's built on DOTS: a formula that puts results on a common footing across bodyweight and sex (coefficients as used by OpenPowerlifting). The thresholds are a DOTS equivalent of a powerlifting total: Beginner 150 · Novice 225 · Intermediate 300 · Advanced 375 · Elite 450. 450 is roughly the top 5% of men in classic powerlifting meets, 300 is first-meet level.
DOTS is for a total, and this is a single lift. So I make an assumption: your result in one lift is its usual share of a total. The shares are medians from classic powerlifting results in OpenPowerlifting open data (USAPL, about 17 thousand entries): for men squat 35.5%, bench 23.5%, deadlift 41%; for women 36%, 20% and 44%.
Your proportions may differ — some people bench strong, others pull strong — and then a single-lift table shifts. Treat it as a guide to where to grow, not a verdict.
Log your sets in the diary — I'll show you how you climb from one standard to the next.
Prefer Telegram? Open the bot — same diary.