Incline Bench Press Standards (lb)

These incline bench press strength standards allow you to grade your one-rep max performance and compare it with other lifters at your bodyweight. We have standards for men and women.

Our incline bench press standards are based on 8,000 lifts collected from users of Strength Level.

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Incline Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 54 x0.45 83 x0.69 121 x1.01 165 x1.38 214 x1.78
130 63 x0.49 95 x0.73 134 x1.03 181 x1.39 232 x1.78
140 72 x0.52 106 x0.76 148 x1.05 196 x1.4 249 x1.78
150 82 x0.54 117 x0.78 160 x1.07 211 x1.41 266 x1.77
160 91 x0.57 128 x0.8 173 x1.08 225 x1.41 282 x1.76
170 99 x0.59 138 x0.81 185 x1.09 239 x1.41 298 x1.75
180 108 x0.6 148 x0.82 197 x1.1 253 x1.41 313 x1.74
190 117 x0.62 158 x0.83 209 x1.1 266 x1.4 327 x1.72
200 125 x0.63 168 x0.84 220 x1.1 279 x1.39 341 x1.71
210 134 x0.64 178 x0.85 231 x1.1 291 x1.39 355 x1.69
220 142 x0.65 188 x0.85 242 x1.1 303 x1.38 368 x1.67
230 150 x0.65 197 x0.86 253 x1.1 315 x1.37 381 x1.66
240 158 x0.66 206 x0.86 263 x1.1 327 x1.36 394 x1.64
250 166 x0.66 215 x0.86 273 x1.09 338 x1.35 406 x1.63
260 174 x0.67 224 x0.86 283 x1.09 349 x1.34 418 x1.61
270 181 x0.67 232 x0.86 292 x1.08 360 x1.33 430 x1.59
280 189 x0.67 241 x0.86 302 x1.08 370 x1.32 442 x1.58
290 196 x0.68 249 x0.86 311 x1.07 380 x1.31 453 x1.56
300 203 x0.68 257 x0.86 320 x1.07 390 x1.3 464 x1.55
310 210 x0.68 265 x0.86 329 x1.06 400 x1.29 474 x1.53

These male standards are based on 3,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Incline Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 16 x0.16 36 x0.36 64 x0.64 101 x1.01 145 x1.45
110 19 x0.17 40 x0.37 70 x0.64 109 x0.99 154 x1.4
120 22 x0.19 45 x0.37 76 x0.64 117 x0.97 163 x1.36
130 25 x0.2 49 x0.38 82 x0.63 124 x0.95 171 x1.32
140 28 x0.2 53 x0.38 87 x0.62 130 x0.93 179 x1.28
150 31 x0.21 57 x0.38 93 x0.62 136 x0.91 186 x1.24
160 34 x0.22 61 x0.38 98 x0.61 143 x0.89 193 x1.21
170 37 x0.22 65 x0.38 103 x0.6 148 x0.87 200 x1.18
180 40 x0.22 69 x0.38 107 x0.6 154 x0.86 206 x1.15
190 43 x0.23 72 x0.38 112 x0.59 159 x0.84 213 x1.12
200 46 x0.23 76 x0.38 116 x0.58 165 x0.82 219 x1.09
210 48 x0.23 79 x0.38 120 x0.57 170 x0.81 224 x1.07
220 51 x0.23 83 x0.38 124 x0.57 174 x0.79 230 x1.05
230 53 x0.23 86 x0.37 128 x0.56 179 x0.78 235 x1.02
240 56 x0.23 89 x0.37 132 x0.55 184 x0.77 241 x1
250 58 x0.23 92 x0.37 136 x0.54 188 x0.75 246 x0.98
260 61 x0.23 95 x0.37 140 x0.54 192 x0.74 251 x0.96

These female standards are based on 206 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench 3,724,000 lifts Deadlift 2,224,000 lifts Squat 2,136,000 lifts Shoulder Press 594,000 lifts Front Squat 208,000 lifts Barbell Curl 323,000 lifts Bent Over Row 203,000 lifts Incline Bench Press 8,000 lifts Romanian Deadlift 14,000 lifts Hex Bar Deadlift 15,000 lifts Barbell Shrug (experimental) Hip Thrust 8,000 lifts Upright Row 6,000 lifts Decline Bench Press (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 265,000 lifts Push Ups 56,000 lifts Dips 106,000 lifts Chin Ups 5,000 lifts

Olympic

Snatch 52,000 lifts Power Clean 197,000 lifts Clean & Jerk 54,000 lifts Clean 38,000 lifts Push Press 37,000 lifts Clean & Press 76,000 lifts

Dumbbell

Dumbbell Bench Press 87,000 lifts Dumbbell Curl 83,000 lifts Dumbbell Shoulder Press 49,000 lifts Dumbbell Row 25,000 lifts Dumbbell Lateral Raise 12,000 lifts Dumbbell Shrug (experimental) Dumbbell Front Raise 5,000 lifts

Machine

Sled Leg Press 22,000 lifts Lat Pulldown 30,000 lifts Horizontal Leg Press 15,000 lifts Leg Extension (experimental) Seated Leg Curl (experimental) Lying Leg Curl (experimental) + More Exercises