Bench press standards for a 76 kg (168 lb) woman
The median gym-goer at this bodyweight benches 56 kg (125 lb); an advanced lifter 79 kg (175 lb). Among raw competitors the median lifter benches 67.5 kg (150 lb) and the top 10% reach 95 kg (210 lb) — all from real data, in kg and lb.
Average bench press for a 76 kg woman
This is the everyday yardstick — what gym-goers who log their lifts actually bench at this bodyweight (the 69–76 kg / 152–168 lb band). Source: StrengthLevel (153 million+ self-reported gym-log lifts); self-reported, so it skews a little stronger than a typical gym floor.
| Level | woman, 76 kg | in lb |
|---|---|---|
| Beginneraround a first-month lifter | 22 kg | 50 lb |
| Novicea few months of consistent training | 37 kg | 80 lb |
| Intermediatethe median logged gym-goer | 56 kg | 125 lb |
| Advancedstronger than 80% of gym-goers | 79 kg | 175 lb |
| Elitetop 5% of recreational lifters | 105 kg | 230 lb |
How a 76 kg woman ranks among competitors
If you compete (or want to know where you'd land at a raw meet), this is the field. Based on 9,099 raw lifters in the 69–76 kg / 152–168 lb class.
| Percentile | woman (raw) | in lb |
|---|---|---|
| Median competitormiddle of the meet field | 67.5 kg | 150 lb |
| Top 25%experienced competitor | 80 kg | 175 lb |
| Top 10%regionally competitive | 95 kg | 210 lb |
| Top 5%nationally competitive | 105 kg | 230 lb |
| Top 1%international / record territory | 120 kg | 265 lb |
At 76 kg (168 lb) the median raw competitor lifts 11.5 kg (25 lb) more than the median logged gym-goer — 67.5 kg (150 lb) versus 56 kg (125 lb) at the 50th percentile. Within the competitive field the top 10% reach 95 kg (210 lb), 27.5 kg (60 lb) above the median 67.5 kg (150 lb); the top 1% reach 120 kg (265 lb), a further 25 kg (55 lb) on top.
Competition bench is paused on the chest; a touch-and-go rep inflates the number by 3–6% from the chest-bounce. The standards below are raw (no bench shirt). Because Strength scales sub-linearly with bodyweight — heavier lifters lift more in absolute terms but less per kilo of bodyweight (Vanderburgh & Batterham 1999 (PMID 10613442)), the most honest read of "is this good" is your percentile at your bodyweight, not the raw kilos.
FAQ
- What is the average bench press for a 76 kg (168 lb) woman?
- Among logged gym-goers at this bodyweight, the median (50th-percentile) bench press is 56 kg (125 lb). A beginner is around 22 kg (50 lb) and an advanced lifter around 79 kg (175 lb). Source: StrengthLevel, 153 million+ self-reported gym-log lifts; self-reported, so the population skews stronger than a typical gym floor.
- What counts as a good bench press at 76 kg?
- "Good" depends on the room you compare against. For a recreational lifter, anything above the 79 kg (175 lb) advanced mark is strong. To rank among people who actually compete, the median raw competitor at this bodyweight lifts 67.5 kg (150 lb) and the top 10% reach 95 kg (210 lb).
- What bench press puts me in the top 1% at 76 kg?
- The 99th-percentile raw competitive bench press for a 76 kg (168 lb) woman is 120 kg (265 lb) — international and record territory. The top 5% (nationally competitive) starts at 105 kg (230 lb).
- Where does this data come from?
- Competitive figures are real OpenPowerlifting meet results (CC0 public dataset, snapshot 2026-05-16) for raw lifters at this exact sex and bodyweight class; the gym-goer figures are from StrengthLevel's 48,420,918 self-reported bench press logs. No numbers are estimated — every figure is a percentile from the underlying sample.
Competitive figures: OpenPowerlifting (public competition meet data (CC0), snapshot 2026-05-16, CC0). Recreational figures: StrengthLevel (153 million+ self-reported gym-log lifts; self-reported). Full method at /method. Check your own lift on the percentile calculator.