You’ve seen the videos. A tiny woman walks up to a bar loaded with enough iron to sink a small boat, settles in, and casually launches it off her chest. It looks impossible. Honestly, it sorta feels like physics just stopped working for a second.
If you’re looking for the world record female bench press, you’re probably expecting one clean number. But the reality of powerlifting is way messier. Between different federations, drug testing protocols, and "equipped" vs. "raw" lifting, that "world record" depends entirely on who you ask and what they’re wearing.
The Absolute Heaviest: Rae-Ann Coughenour-Miller
Let’s talk about the biggest weight ever moved by a woman on a bench. Back in 2021, Rae-Ann Coughenour-Miller basically broke the internet when she benched 274.4 kilograms (605 pounds). Think about that. That is more than most people’s deadlift. It’s more than most people’s cars.
She did this at the Metal Militia National Power Lifting Invitational. Now, there is a catch—this was "equipped" lifting. She was wearing a bench shirt, which is a super-stiff piece of gear that helps stabilize the shoulders and provides a spring-like effect off the chest. It doesn't do the work for you, but it changes the game.
Before her, the legendary Becca Swanson held that crown for 13 years with a 600.8-pound lift. Seeing Rae-Ann finally nudge that record upward was a huge moment for the sport. It proved that the ceiling hadn't been reached yet.
Going Raw: April Mathis and the Unstoppable Force
Most people at the local gym are "raw" lifters. No special suits, just a belt and maybe some wrist wraps. If we’re talking raw, the name you need to know is April Mathis.
April benched 207.5 kilograms (457.4 pounds) raw.
That happened back in 2016 at a Southern Powerlifting Federation meet. It is a staggering amount of weight. While newer athletes like Tamara Walcott have been chasing her total (the sum of squat, bench, and deadlift), April’s raw bench press record has stayed remarkably stubborn.
Why hasn't it been beaten? Benching is notoriously finicky. Your technique has to be perfect, your CNS (central nervous system) has to be firing on all cylinders, and frankly, you just need a massive amount of "thickness" and power through the upper body that takes decades to build.
The Pound-for-Pound GOAT: Jen Thompson
If we stop looking at just the "big" number and look at who is actually the best bencher relative to their size, the conversation begins and ends with Jen Thompson.
She is a math teacher and a mom, and she is terrifyingly strong.
Jen has benched over 142.5 kg (314 lbs) while weighing only around 63 kg (138 lbs). That is more than double her body weight. In the world of powerlifting, "Wilks" or "Dots" scores are used to compare lifters of different sizes, and Jen usually blows everyone out of the water.
She doesn't use the massive arch that some lifters use to shorten the range of motion. She just has a monstrously efficient stroke and an upper body made of granite. Even into her 50s, she’s still setting records. It’s kind of inspiring, and also a bit demoralizing if you’re struggling with 135 at the gym.
Why These Records Keep Changing
You might notice some records are called "IPF World Records" while others are "All-Time World Records" (ATWR). This is where the drama happens.
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- IPF (International Powerlifting Federation): The strictest. They have very specific rules on heels being down, no "butt lift" off the bench, and they have the most rigorous drug testing.
- Non-Tested Federations: These often allow more "specialty" gear and don't always test for PEDs. This is usually where the absolute heaviest weights (like the 600+ lb lifts) are found.
In 2024 and 2025, we saw a surge in talent. Amélie Mierger from France has been tearing up the IPF circuit, recently setting a raw record of 165 kilograms (363.8 pounds). She makes it look like a warm-up. Then there's Tiffany Chapon, who in 2025 set an IPF record in the tiny 47kg weight class, benching 102 kilograms. That’s over 224 lbs for a woman who weighs about 103 lbs.
How to Actually Get Your Bench Up
If reading about these women makes you want to go hit a PR, you need a plan. You can’t just "bench more" to bench more. These records are built on specific strategies.
1. Fix Your Upper Back Setup
The bench press is actually a full-body lift. If your back is flat on the bench, you’re unstable. You need to retract your scapula (squeeze your shoulder blades together) and drive your feet into the floor. This creates a solid "platform" to push from.
2. Stop Benching Once a Week
Most of the top female benchers in the world bench at least twice, sometimes three or four times a week. One day might be heavy, one day might be "touch and go" for volume, and another might be accessory work like close-grip or pause benches.
3. Build the Triceps
The chest gets the weight moving, but the triceps finish the lift. If you’re getting stuck halfway up, your triceps are likely the weak link. Dips, skull crushers, and board presses are the bread and butter of world-class benchers.
Your Path to a Personal Record
Don't get discouraged by the 600-pounders. Powerlifting is a "you vs. you" sport. To get started on your own record-breaking journey, focus on the following steps:
- Film your sets: Watch your bar path. Is it drifting toward your stomach or your face? It should move in a slight "J" curve.
- Find a coach: Even the greats like Jen Thompson have eyes on them to check their form.
- Track your data: Use an app or a notebook to track not just the weight, but the "RPE" (how hard it felt).
The world record female bench press will likely be broken again by the time you finish your next training block. The sport is evolving fast, with better nutrition and better coaching than ever before. Whether it's a raw 450 or an equipped 700, the bar is always going up.