Bench press standards: strength levels and ranks

How strong is your bench? Enter your sex, bodyweight and bench press max (or weight and reps from a set) — the calculator shows your strength level, the Russian EVSK classic bench rank you've met and how many kilos you need for the next one.

Your numbers

Sex

Bodyweight, kg

Result

Bench press max, kg

Strength level

Enter your bodyweight and result — your level and rank show up instantly.

Russian EVSK rank

Enter your bodyweight and result — your level and rank show up instantly.

Log your sets and watch your level climb

Nobody hits a standard in one session. The Workouter diary shows every set and your weight progress week by week, so you always know how far the next level or rank is. You can try it without signing up.

Classic bench press ranks (EVSK 2026)

Standards for the classic (raw) bench press — no bench shirt. There is no MSMK in this event, and it has no men's 53 kg or women's 43 and 84 kg classes.

Men

Bench press, kg (minimum)
Class, kg	MS	KMS	I	II	III	I jr	II jr	III jr
up to 59 kg	135	115	105	90	85	75	65	57.5
up to 66 kg	155	137.5	115	95	90	85	75	62.5
up to 74 kg	170	140	127.5	110	100	90	80	70
up to 83 kg	190	160	140	125	115	95	85	75
up to 93 kg	197.5	172.5	150	135	122.5	105	95	80
up to 105 kg	210	180	160	145	130	115	105	95
up to 120 kg	222.5	195	175	155	135	120	110	100
120+	230	200	190	160	140	125	112.5	105

Women

Bench press, kg (minimum)
Class, kg	MS	KMS	I	II	III	I jr	II jr	III jr
up to 47 kg	75	62.5	50	45	40	35	30	25
up to 52 kg	82.5	67.5	55	50	45	40	35	30
up to 57 kg	90	75	60	55	50	42.5	37.5	35
up to 63 kg	97.5	85	67.5	60	55	50	45	40
up to 69 kg	105	90	72.5	65	60	55	50	45
up to 76 kg	110	95	80	70	65	60	55	50
84+	125	107.5	90	85	80	75	70	65

Source: EVSK 2026, Russian Ministry of Sport order No. 299 of 9 April 2026, appendix 48. Standards are minimums, kg. official publication

Bench press strength levels by bodyweight

The minimum one-rep max for each level. Intermediate men bench about 1.1–1.2× bodyweight, intermediate women about 0.7×; lighter lifters have higher multipliers, heavier ones lower.

Men

Bench press 1RM, kg
Bodyweight, kg	Beginner	Novice	Intermediate	Advanced	Elite
50	30	45	67.5	87.5	110
60	32.5	50	75	100	125
70	37.5	55	85	110	140
80	40	60	92.5	120	152.5
90	42.5	65	100	130	165
100	47.5	70	107.5	140	177.5
110	50	75	115	147.5	187.5
120	52.5	77.5	120	157.5	200
130	55	82.5	127.5	165	210
140	57.5	87.5	132.5	175	220

Women

Bench press 1RM, kg
Bodyweight, kg	Beginner	Novice	Intermediate	Advanced	Elite
50	15	27.5	37.5	50	67.5
60	17.5	30	42.5	57.5	75
70	20	32.5	47.5	62.5	82.5
80	22.5	37.5	50	70	90
90	22.5	40	55	75	97.5
100	25	42.5	60	80	105
110	27.5	45	62.5	85	112.5
120	27.5	47.5	67.5	90	120
130	30	50	70	95	125
140	32.5	52.5	75	100	132.5

Levels are not an official scale but a guide: bodyweight multipliers based on public strength standard tables (Strength Level, ExRx) with a smooth bodyweight adjustment; kg, rounded to 2.5.

How to read the tables

In the levels table find the row with your bodyweight: each column is the max where that level starts. If you're between rows, use the closest one or get the exact number from the calculator.

In the ranks table each row is a weight class. For example, a man up to 83 kg needs 115 kg for 3rd class, 140 kg for 1st, 160 kg for KMS and 190 kg for MS. A woman up to 63 kg needs 55, 67.5, 85 and 97.5 kg.

Ranks only count at a meet under competition rules: the bar is lowered to the chest and held still until the “Press” command, hips stay on the bench, feet stay flat, and the bar is pressed to lockout without dipping.

Strength levels vs. ranks

A rank is an official sports qualification. In Russia it is awarded under the EVSK (Unified All-Russian Sports Classification), only for a result at an official meet with referees, under federation rules and in your weight class. The standards are fixed for each class and are revised every few years by a Ministry of Sport order.

A strength level is an unofficial guide for people who train for themselves. It shows how your max compares with other lifters of the same sex and bodyweight — from a beginner in their first weeks to elite. You don't need a meet for it: an honest max or a rep set is enough.

What your bench depends on

Bodyweight and leverages: arm length and arch change the range of motion, so lifters of the same weight bench differently.
Triceps and front delts: they do most of the work in the middle and top — add close-grip bench and overhead press.
Technique: retracted shoulder blades, leg drive and a consistent bar path beat any accessory.
Frequency: the bench responds well to 2–3 sessions a week with varied loads.

How to reach the next level

Beginners and novices do fine on linear progression: 3 sessions a week, 3 sets of 5, add 2.5 kg to the bar every session as long as the sets stay clean.
At the intermediate level you can no longer add weight every session — move to weekly or undulating periodisation: most work at 70–85% of 1RM, heavy singles and doubles every few weeks.
Advanced lifters need a block plan built around a meet: accumulate volume, then intensity, then taper with a deload 1–2 weeks out.
Every 4–6 weeks re-estimate your 1RM from a fresh set and shift your working weights. Log every session — without notes it's easy to overrate progress or miss a plateau.

Technique

A lift only counts with competition-standard technique. How to perform the exercise, common mistakes and alternatives are on the exercise page.

Exercise technique: Barbell Bench Press

What next

Numbers are useful once they are part of a program. Pick a training plan, check your form on the main lifts and recalculate your one-rep max from a fresh set.

Estimate your 1RM from a set

All training plans

Technique for the main lifts

FAQ

How much do I need to bench for KMS?

It depends on your weight class. In the classic bench a man up to 74 kg needs 140 kg, up to 83 kg — 160 kg, up to 93 kg — 172.5 kg, up to 105 kg — 180 kg. A woman up to 57 kg needs 75 kg, up to 63 kg — 85 kg, up to 69 kg — 90 kg. The full table is above.

What is a good bench press?

For a man with 1–2 years of training, benching your bodyweight or a bit more is a good target (Intermediate). 1.5× bodyweight is Advanced. For women Intermediate is about 0.7× bodyweight.

What's the difference between classic and equipped bench?

Classic bench is done without a bench shirt, which helps drive the bar off the chest and adds tens of kilos. That's why equipped standards are much higher; this page shows the classic ones.

Why is there no standard for my weight class?

The EVSK classic bench event has no men's 53 kg or women's 43 and 84 kg classes — they didn't have enough competitors to be included. No classic bench rank is awarded in those classes.

Can I estimate my rank from a multi-rep set?

Yes, as an estimate: choose “Estimate from a set”, enter the weight and reps, and the calculator estimates your one-rep max and compares it with the standards. Officially only a single at a meet counts.

How can I increase my bench faster?

Bench 2–3 times a week, do most work at 70–85% of 1RM, add close-grip bench plus triceps and lat work, practise paused reps on the chest. And log your sets so you add weight steadily.

Other calculators

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RPE and RIR calculator
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Wilks, DOTS and IPF GL calculator
Bodyweight-adjusted strength points: Wilks (classic and 2020), DOTS and IPF GL for powerlifting total and bench.
Powerlifting standards
Strength level from Beginner to Elite and Russian EVSK 2026 rank for the bench and total — and how far the next one is.
Squat standards
Squat strength levels by bodyweight for men and women, with a level calculator.
Deadlift standards
Deadlift strength levels by bodyweight for men and women, with a level calculator.