Bench Press strength standards

Where does your best set land?

Type a set and it lands on the ladder.

The ladder

One-rep max at each level. Switch the units above; the ladder follows.

Level	Men	Women
Iron I	start	start
Iron II	102 lb	47.5 lb
Iron III	109 lb	50 lb
Bronze I	117 lb	52.5 lb
Bronze II	126 lb	55 lb
Bronze III	134 lb	57.5 lb
Silver I	142 lb	60 lb
Silver II	150 lb	62.5 lb
Silver III	160 lb	65 lb
Gold I	169 lb	72 lb
Gold II	178 lb	78 lb
Gold III	188 lb	84.5 lb
Platinum I	198 lb	91.5 lb
Platinum II	208 lb	99.5 lb
Platinum III	219 lb	107 lb
Diamond I	230 lb	115 lb
Diamond II	240 lb	123 lb
Diamond III	251 lb	132 lb
Phoenix I	263 lb	141 lb
Phoenix II	275 lb	151 lb
Phoenix III	287 lb	160 lb
Dragon I	299 lb	169 lb
Dragon II	312 lb	179 lb
Dragon III	325 lb	190 lb
Olympian	339 lb	201 lb

How Compound reads it

• Your best set counts. The app estimates a one-rep max from any set: the weight times one plus the reps over thirty, with reps capped at 12. 145 lb for 5 reps estimates 169.2 lb, which clears Gold I at 169 lb on the men's ladder.
• The ladders are read at a reference bodyweight, 180 lb for men and 140 lb for women, and anchored to strength data for people who lift. Iron I is where the map places everyone to start; Iron II is the first gate.
• A rank, once earned, is kept. The map's level can step back when a weight is missed; the rank you reached does not.
• The app uses your profile's ladder. Pick the men's or the women's ladder above to read the one that applies to you.

The other ranked lifts