Nishaana
Bench press leaderboard & strength standards.
The Nishaana bench press leaderboard ranks real logged benches by sex and bodyweight. It is empty right now because we are pre-launch and never seed fake lifts. Below are real, sourced bench strength standards so you can see what a good bench is for your bodyweight today, then try for free to be first on the board.
No invented names, no filler PRs. Log your first bench on day one and you are on the board — ranked against real lifters in your class.
Be first on the bench boardLog a bench, get ranked.
Log any bench set in the tracker and Nishaana estimates your one-rep max and places your best on the bench press board automatically.
The board ranks bench relative to bodyweight, split by sex and weight class, so a strong bencher at 70 kg competes fairly with a heavier lifter.
No seeded names or filler numbers. At launch the board fills with the first real logged benches — including yours if you try for free.
What is a good bench?
Approximate one-rep-max bench press by bodyweight and sex, triangulated from public references (StrengthLevel, ExRx). These are population estimates — your build, arm length and training age all shift them.
Men — approximate 1RM bench press (kg)
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg | 40 | 55 | 75 | 100 | 125 |
| 70 kg | 48 | 65 | 87 | 113 | 140 |
| 80 kg | 55 | 73 | 97 | 125 | 153 |
| 90 kg | 62 | 82 | 107 | 136 | 165 |
| 100 kg | 68 | 89 | 115 | 145 | 175 |
| 110 kg | 73 | 95 | 122 | 153 | 184 |
Women — approximate 1RM bench press (kg)
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg | 20 | 28 | 40 | 55 | 72 |
| 60 kg | 25 | 34 | 47 | 63 | 81 |
| 70 kg | 29 | 39 | 53 | 70 | 89 |
| 80 kg | 33 | 44 | 59 | 77 | 96 |
| 90 kg | 37 | 48 | 64 | 82 | 102 |
- Rules of thumb (men): ~1x bodyweight for one rep is a solid intermediate bench; ~1.5x bodyweight is advanced.
- Rules of thumb (women): ~0.6-0.75x bodyweight is intermediate; ~1x bodyweight is advanced.
- Marked approximate: figures are rounded population estimates, not individual records. Verify against the strength standards tool for your exact percentile.
Sources: StrengthLevel.com strength-standards dataset and ExRx.net bench press standards. Figures rounded and labelled approximate.
Measure, then build.
Strength standards
See your exact bench percentile by bodyweight and sex.
Open1RM calculator
Estimate your max bench from any multi-rep set.
OpenWilks calculator
Score your bench fairly across bodyweights.
OpenBarbell bench press
Full technique, cues and programming to push your numbers.
OpenPowerlifting program
A structured plan to grow your bench, squat and deadlift.
OpenBench questions.
What is a good bench press by bodyweight?
A rough guide for men: benching around your bodyweight for one rep is a solid intermediate mark, and roughly 1.5x bodyweight is advanced. For women, around 0.6-0.75x bodyweight is intermediate and near 1x bodyweight is advanced. Standards vary with height, arm length and training age — treat them as approximate.
Are the bench numbers on this page real?
The strength standards table is real, triangulated from public references like StrengthLevel and ExRx, and clearly marked approximate. The leaderboard itself has no lifters yet — Nishaana is pre-launch and we do not seed fake benches, names or PRs.
How does the bench press leaderboard rank lifters?
It ranks estimated one-rep-max bench relative to bodyweight, split by sex and weight class. Relative strength keeps it fair across bodyweights, so the board rewards genuinely strong pressing rather than simply the heaviest person.
How do I know my bench level before the board opens?
Compare your best bench to the approximate standards table on this page, or use the free strength standards tool to see your exact percentile. Use the 1RM calculator first if you only know a multi-rep set.
Is the bench leaderboard free?
Yes. Logging your bench, being ranked and viewing the board are free in your browser with no download. Pro adds deeper analytics and coaching, but the leaderboard is open to everyone.
Put your bench on the board.
Try for free and your first logged bench lands on the leaderboard at launch — no download.
Try for free