Bench press standards: how much is good for your bodyweight?
For an 80 kg lifter, a 95 kg bench is about intermediate (Gold in Flawless) and 160 kg is elite (Diamond). The table below has every rank for bodyweights from 50 to 120 kg.
These are the same limits the Flawless app uses to rank your bench.
The ladder in multiples of bodyweight
| Rank | One-rep max | Where it sits |
|---|---|---|
| Bronze | 0 | Where everyone starts |
| Silver | 0.8× bodyweight | Past beginner |
| Gold | 1.2× bodyweight | About intermediate |
| Platinum | 1.6× bodyweight | About advanced |
| Diamond | 2× bodyweight | Elite |
| Obsidian | 2.5× bodyweight | Above elite |
| Painite | 3× bodyweight | Far above elite |
“Where it sits” compares each rank with the levels on Strength Level (men, bench). Gold is about an intermediate lifter, Diamond is elite, and Obsidian and Painite are for the very few above that.
In kilograms, by bodyweight
| Bodyweight | Silver | Gold | Platinum | Diamond | Obsidian | Painite |
|---|---|---|---|---|---|---|
| 50 kg | 40 | 60 | 80 | 100 | 125 | 150 |
| 60 kg | 47.5 | 72.5 | 95 | 120 | 150 | 180 |
| 70 kg | 55 | 85 | 112.5 | 140 | 175 | 210 |
| 80 kg | 65 | 95 | 127.5 | 160 | 200 | 240 |
| 90 kg | 72.5 | 107.5 | 145 | 180 | 225 | 270 |
| 100 kg | 80 | 120 | 160 | 200 | 250 | 300 |
| 110 kg | 87.5 | 132.5 | 175 | 220 | 275 | 330 |
| 120 kg | 95 | 145 | 192.5 | 240 | 300 | 360 |
Numbers are one-rep maxes, rounded to 2.5 kg. Lifting for reps? Put your set into the calculator and it estimates your max for you.
How Flawless ranks your bench
Every exercise you log gets its own rank. For the bench, Flawless takes your best set, estimates your one-rep max with the Brzycki formula (reps are capped at 12) and divides it by the bodyweight in your profile. The rank updates after every workout, and a new rank gets its own moment when you finish the session.
The bench press is the reference lift in Flawless: its limits have not changed since ranks were introduced.
Where the numbers come from
The limits are built from the bodyweight ratios Strength Level publishes for each lift (downloaded on 27 September 2026). For every lift we take how far its intermediate, advanced and elite levels sit from the bench press, and scale Flawless’s bench ladder by that factor: the bench press is the reference, so its factor is 1.
Flawless uses one ladder for everyone for now. Strength Level’s standards for women are lower, so a woman reaching Gold has a stronger result than the label suggests.
More standards
Questions
What is a good bench for my bodyweight?
In Flawless, Gold (about intermediate) starts at 1.2× bodyweight and Diamond (elite) at 2×. For an 80 kg lifter that is a 95 kg and a 160 kg one-rep max.
How much should I bench as a beginner?
Anything counts as a start: every exercise begins at Bronze. Silver, the first step past beginner, starts at 0.8× bodyweight, 65 kg for an 80 kg lifter.
Can I see my rank without doing a one-rep max?
Yes. Enter any set of up to 12 reps into the calculator and it estimates your max. In the app the rank comes from your logged sets, so you never have to test a true max.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.