Strength standards

What’s a good chest press?

How much should you chest press for your weight? Put in a set and see your rank from Iron to Radiant, scored the way the Evident app scores it. The average chest press and the standards for men and women by bodyweight are below.

I lift as
180 lb
Weight
lb
Reps
Age
Units

The weight is what the stack says. Stacks differ between machine brands, so compare machine numbers at the same gym.

Gold II

Stronger than 79% of guys

Next: Gold I at 190 lb × 5

Estimated one-rep max: 204 lb

  1. Iron
  2. Bronze
  3. Silver
  4. Gold
  5. Platinum
  6. Diamond
  7. Radiant

An estimate from strength standards for your sex, bodyweight and age. Percentages count people who don’t train. In the app every set you log counts, and your rank climbs as you do.

Chest press machine standards

The one-rep max where each rank starts, by bodyweight. Iron is anything below Bronze. Did a set of 8? The calculator turns it into a one-rep max.

Men

Chest press machine standards for men: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg542592421336118383240109300136
130 lb59 kg552594431376218886246112308140
140 lb64 kg5927100461456620091261119327149
150 lb68 kg6228106481537021196276126346157
160 lb73 kg65301115116274222101291132364165
170 lb77 kg68311175317077233106305139382174
180 lb82 kg72331225617881244111319145400182
190 lb86 kg75341275818584255116333152418190
200 lb91 kg78361336019388265121347158435198
210 lb95 kg81371386320191276125361164452205
220 lb100 kg84381436520895286130375170469213
230 lb104 kg87401486821698297135388176486221
240 lb109 kg904115470223102307139402183503229
250 or more lb113 or more kg934215972231105317144415189520236

Women

Chest press machine standards for women: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg27134621673192421205515068
130 lb59 kg28134722693194431235615470
140 lb64 kg301450237333100461316016475
150 lb68 kg311453247735106481386317379
160 lb73 kg331556268137111511466618283
170 lb77 kg341659278539117531537019187
180 lb82 kg361761288941122561607320091
190 lb86 kg381764299342128581677620995
200 lb91 kg391867309744133611747921899
210 lb95 kg41196932101461386318182226103
220 lb100 kg42197233104481436518885235107
230 lb104 kg44207434108491496819488243111
240 lb109 kg45217735112511547020192252115
250 or more lb113 or more kg47218036116531597220895260118

For ages up to 35. Past 35 the standard drops about 6% a decade; the calculator adjusts for your age. Built on Strength Level’s published standards and scaled the way the Evident app scales them.

By the numbers

What’s a good chest press?

For a 180 lb guy, Silver starts at 122 lb, Gold at 178 lb, Platinum at 244 lb and Diamond at 319 lb for one rep. For a 140 lb woman, Silver starts at 50 lb, Gold at 73 lb, Platinum at 100 lb and Diamond at 131 lb for one rep.

Silver covers novice lifters, Gold intermediate, Platinum advanced and Diamond elite. Radiant is past elite.

  • Is a 100 chest press good?

    For a 180 lb guy, a 100 lb chest press for one rep is Bronze II, stronger than about 39% of guys. At 150 lb bodyweight it is Bronze I; at 210 lb it is Bronze II.

  • Is a 150 chest press good?

    For a 180 lb guy, a 150 lb chest press for one rep is Silver II, stronger than about 61% of guys. At 150 lb bodyweight it is Gold III; at 210 lb it is Silver II.

  • Is a 200 chest press good?

    For a 180 lb guy, a 200 lb chest press for one rep is Gold II, stronger than about 80% of guys. At 150 lb bodyweight it is Gold I; at 210 lb it is Gold III.

  • Is a 250 chest press good?

    For a 180 lb guy, a 250 lb chest press for one rep is Platinum III, stronger than about 88% of guys. At 150 lb bodyweight it is Platinum I; at 210 lb it is Gold I.

  • Is a 50 lb chest press good for a woman?

    For a 140 lb woman, a 50 lb chest press for one rep is Silver III, stronger than about 50% of women. At 120 lb bodyweight it is Silver II; at 170 lb it is Bronze I.

  • Is a 70 lb chest press good for a woman?

    For a 140 lb woman, a 70 lb chest press for one rep is Silver I, stronger than about 69% of women. At 120 lb bodyweight it is Gold III; at 170 lb it is Silver II.

  • Is a 100 lb chest press good for a woman?

    For a 140 lb woman, a 100 lb chest press for one rep is Platinum III, stronger than about 87% of women. At 120 lb bodyweight it is Platinum II; at 170 lb it is Gold II.

  • Is a 60 kg chest press good?

    For an 80 kg guy, a 60 kg chest press for one rep is Silver II, stronger than about 56% of guys. For a 60 kg woman it is Diamond II, stronger than about 96% of women.

  • Is an 80 kg chest press good?

    For an 80 kg guy, an 80 kg chest press for one rep is Gold III, stronger than about 72% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

  • Is a 100 kg chest press good?

    For an 80 kg guy, a 100 kg chest press for one rep is Gold I, stronger than about 84% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

How the rank works

How Evident ranks your chest press

  1. Your best set becomes a one-rep max. Weight × (1 + reps ÷ 30), the Epley formula. A set of 5 at 185 is about a 216 max. The one rep max calculator does it for any set.
  2. It’s scored against people like you. Standards for your sex and bodyweight, and your age past 35.
  3. Seven ranks, three steps each. Iron, Bronze, Silver, Gold, Platinum and Diamond have III, II and I. Radiant sits past elite.
  4. In the app it keeps moving. Every set has one weight and one rep goal: 10 reps. Beat 10 on your last, all-out set and the weight goes up next time. Rest is 1 min 30 s.

Watch your chest press rank up.

Evident tells you what to lift every set, raises the weight when you earn it, and ranks every lift you log.

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Questions

Chest press machine questions.

How much should I chest press for my weight?

For a 180 lb guy, Silver starts at 122 lb, Gold at 178 lb, Platinum at 244 lb and Diamond at 319 lb for one rep. For a 140 lb woman, Silver starts at 50 lb, Gold at 73 lb, Platinum at 100 lb and Diamond at 131 lb for one rep. Use the calculator above for your exact bodyweight and age.

How much can the average man chest press?

Among men who lift, the middle of the pack at 180 lb is about 207 lb for one rep: the intermediate standard in Strength Level’s data, and Gold II in Evident. Counting men who don’t train, Evident’s estimate for the middle 180 lb guy is about 127 lb.

What’s a good chest press for a woman?

For a 140 lb woman, Silver starts at 50 lb, Gold at 73 lb, Platinum at 100 lb and Diamond at 131 lb for one rep. Among women who lift, the middle at 140 lb is about 85 lb, which is Gold II.

How does the chest press machine compare to bench press?

At the same rank, the chest press standard is about 94% of the bench press standard. At Gold II for a 180 lb guy that is 207 lb against 221 lb. Machines differ between brands, so treat it as a rough guide.

How does Evident rank my chest press?

It turns your best set into a one-rep max with the Epley formula (weight × (1 + reps ÷ 30)), then compares it with standards for your sex, bodyweight and age. Seven ranks from Iron to Radiant, with three steps inside each rank below Radiant.

Where do these numbers come from?

Evident anchors every lift to Strength Level’s published standards, which are built from millions of logged lifts, then scales them for your sex, bodyweight and age the way the app does. Past 35, the bar drops about 6% a decade.

More strength standards