Short answer: You can bench 405 or 2x your body weight or you compete at elite powerlifting events.
A big bencher is someone who can bench press a significantly heavy weight relative to their body weight, strength level, and training background. There’s no official standard, but there are general bench press strength classifications used in powerlifting and strength training communities.
See our other article about whether a 500 dots is a good score.
Strength Standards for a “Big Bencher”
1. Relative to Bodyweight (Strength Ratios)
A common benchmark for elite bench pressers is their strength-to-bodyweight ratio:
| Bench Press Level | Strength Ratio (1-Rep Max vs. Bodyweight) |
|---|---|
| Beginner | 0.75x bodyweight |
| Intermediate | 1.0x bodyweight |
| Advanced | 1.5x bodyweight |
| Elite / Big Bencher | 2.0x bodyweight or more |
*Example: A 200 lb (90 kg) lifter benching 400 lbs (180 kg) is a big bencher.
2. Absolute Weight Benchmarks
Some lifters are considered “big benchers” simply based on absolute numbers, regardless of bodyweight. A general rule of thumb:
| Bench Press (lbs/kg) | Classification |
|---|---|
| 225 lbs (102 kg) | Respectable (2 plates) |
| 315 lbs (142 kg) | Strong (3 plates) |
| 405 lbs (183 kg) | Big Bencher (4 plates) |
| 500+ lbs (227+ kg) | Elite Powerlifter |
*Pro Tip: The 4-plate (405 lbs) bench press is often a “big bencher” milestone among serious lifters.
3. Powerlifting Standards (Competitive Level)
In official powerlifting, a big bench depends on weight class and competition level.
| Weight Class (lbs) | Elite Bench Press (lbs) |
|---|---|
| 148 lbs (67 kg) | 325+ lbs (147+ kg) |
| 165 lbs (75 kg) | 365+ lbs (165+ kg) |
| 181 lbs (82 kg) | 405+ lbs (183+ kg) |
| 198 lbs (90 kg) | 440+ lbs (200+ kg) |
| 220 lbs (100 kg) | 470+ lbs (213+ kg) |
| 242+ lbs (110+ kg) | 500+ lbs (227+ kg) |
*Lifters at these numbers are typically in national or world-level powerlifting meets.
What Makes a “Big Bencher” Beyond Numbers?
✅ Consistently pressing heavy weights
✅ Efficient technique (leg drive, bar path, grip)
✅ Serious training experience (3-5+ years of heavy lifting)
✅ Strong triceps, shoulders, and chest development
✅ Competing in powerlifting or lifting in elite gym settings
To sum it up
You’re a “big bencher” if:
✅ You bench press 2x your bodyweight OR
✅ You bench 405+ lbs (4 plates) regardless of weight class OR
✅ You compete at an elite powerlifting level
Check out our article on how to add 50 pounds to your bench!
