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Incline Bench Press Standards (lb)

Incline bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our incline bench press standards are based on 230,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Incline Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 48 x0.44 75 x0.68 109 x0.99 149 x1.36 194 x1.76
120 58 x0.48 86 x0.72 123 x1.02 166 x1.38 213 x1.77
130 67 x0.51 98 x0.75 136 x1.05 181 x1.39 230 x1.77
140 76 x0.54 109 x0.78 150 x1.07 197 x1.4 247 x1.77
150 85 x0.57 120 x0.8 162 x1.08 211 x1.41 264 x1.76
160 95 x0.59 131 x0.82 175 x1.09 225 x1.41 280 x1.75
170 104 x0.61 141 x0.83 187 x1.1 239 x1.41 295 x1.73
180 112 x0.62 152 x0.84 199 x1.1 252 x1.4 310 x1.72
190 121 x0.64 162 x0.85 210 x1.11 265 x1.4 324 x1.7
200 130 x0.65 171 x0.86 221 x1.11 278 x1.39 338 x1.69
210 138 x0.66 181 x0.86 232 x1.11 290 x1.38 351 x1.67
220 146 x0.66 190 x0.87 243 x1.1 302 x1.37 364 x1.66
230 154 x0.67 200 x0.87 254 x1.1 314 x1.36 377 x1.64
240 162 x0.68 209 x0.87 264 x1.1 325 x1.35 390 x1.62
250 170 x0.68 218 x0.87 274 x1.09 336 x1.34 402 x1.61
260 178 x0.68 226 x0.87 283 x1.09 347 x1.33 413 x1.59
270 185 x0.69 235 x0.87 293 x1.08 357 x1.32 425 x1.57
280 193 x0.69 243 x0.87 302 x1.08 368 x1.31 436 x1.56
290 200 x0.69 251 x0.87 311 x1.07 378 x1.3 447 x1.54
300 207 x0.69 260 x0.87 320 x1.07 388 x1.29 458 x1.53
310 214 x0.69 267 x0.86 329 x1.06 397 x1.28 468 x1.51
All 97 141 195 259 328

These male standards were last updated 3 days ago and are based on 87,000 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
90 12 x0.13 31 x0.34 60 x0.66 98 x1.09 143 x1.59
100 15 x0.15 36 x0.36 67 x0.67 107 x1.07 154 x1.54
110 19 x0.17 41 x0.37 73 x0.67 115 x1.05 164 x1.49
120 22 x0.18 46 x0.38 80 x0.67 123 x1.03 174 x1.45
130 25 x0.2 51 x0.39 86 x0.66 131 x1.01 183 x1.41
140 29 x0.2 55 x0.39 92 x0.66 138 x0.99 191 x1.37
150 32 x0.21 60 x0.4 98 x0.65 145 x0.97 200 x1.33
160 35 x0.22 64 x0.4 103 x0.65 152 x0.95 207 x1.3
170 38 x0.22 68 x0.4 109 x0.64 158 x0.93 215 x1.26
180 41 x0.23 72 x0.4 114 x0.63 165 x0.91 222 x1.23
190 44 x0.23 76 x0.4 119 x0.62 171 x0.9 229 x1.2
200 47 x0.24 80 x0.4 123 x0.62 176 x0.88 236 x1.18
210 50 x0.24 84 x0.4 128 x0.61 182 x0.87 242 x1.15
220 53 x0.24 87 x0.4 133 x0.6 187 x0.85 248 x1.13
230 56 x0.24 91 x0.39 137 x0.6 192 x0.84 254 x1.11
240 58 x0.24 94 x0.39 141 x0.59 197 x0.82 260 x1.08
250 61 x0.24 98 x0.39 145 x0.58 202 x0.81 266 x1.06
260 64 x0.24 101 x0.39 149 x0.57 207 x0.8 271 x1.04
All 28 56 96 146 204

These female standards were last updated 3 days ago and are based on 4,000 filtered lifts.

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

What is my exact level?

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

Strength Level Calculator

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 Press 8,623,000 lifts Squat 5,072,000 lifts Deadlift 5,168,000 lifts Shoulder Press 1,329,000 lifts Barbell Curl 657,000 lifts Military Press 55,000 lifts Incline Bench Press 230,000 lifts Hex Bar Deadlift 152,000 lifts Bent Over Row 415,000 lifts Front Squat 443,000 lifts Sumo Deadlift 28,000 lifts Hip Thrust 83,000 lifts Romanian Deadlift 98,000 lifts Close Grip Bench Press 12,000 lifts Preacher Curl 10,000 lifts T-Bar Row 35,000 lifts Rack Pull 9,000 lifts Barbell Shrug 57,000 lifts Pendlay Row 28,000 lifts Lying Tricep Extension 25,000 lifts Decline Bench Press 47,000 lifts Tricep Extension 33,000 lifts Stiff Legged Deadlift 4,000 lifts Box Squat 6,000 lifts Wrist Curl 3,000 lifts Upright Row 34,000 lifts Bulgarian Split Squat 3,000 lifts Zercher Squat 2,000 lifts Barbell Lunge 2,000 lifts Floor Press 3,000 lifts Reverse Wrist Curl 1,000 lifts Good Morning 18,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 719,000 lifts Push Ups 332,000 lifts Dips 291,000 lifts Chin Ups 143,000 lifts Bodyweight Squat 8,000 lifts Sit Ups 37,000 lifts One Arm Push Ups 4,000 lifts Muscle Ups 36,000 lifts Crunches 21,000 lifts Burpees 3,000 lifts Handstand Push Ups 3,000 lifts Single Leg Squat 7,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 351,000 lifts Clean and Jerk 125,000 lifts Snatch 130,000 lifts Clean 100,000 lifts Push Press 86,000 lifts Clean and Press 98,000 lifts Push Jerk 10,000 lifts Overhead Squat 5,000 lifts Power Snatch 2,000 lifts Thruster 13,000 lifts

Dumbbell

Dumbbell Bench Press 492,000 lifts Dumbbell Curl 439,000 lifts Dumbbell Shoulder Press 254,000 lifts Incline Dumbbell Bench Press 110,000 lifts Dumbbell Row 111,000 lifts Dumbbell Lateral Raise 74,000 lifts Dumbbell Hammer Curl 14,000 lifts Dumbbell Tricep Extension 24,000 lifts Dumbbell Fly 33,000 lifts Goblet Squat 6,000 lifts Dumbbell Shrug 37,000 lifts Dumbbell Lunge 27,000 lifts Dumbbell Concentration Curl 21,000 lifts Lying Dumbbell Tricep Extension 11,000 lifts Arnold Press 4,000 lifts Dumbbell Front Raise 28,000 lifts Incline Dumbbell Curl 2,000 lifts Dumbbell Bulgarian Split Squat 5,000 lifts Dumbbell Pullover 2,000 lifts Incline Dumbbell Fly 12,000 lifts Dumbbell Reverse Fly 1,000 lifts Decline Dumbbell Bench Press 1,000 lifts

Machine

Sled Leg Press 206,000 lifts Chest Press 15,000 lifts Horizontal Leg Press 122,000 lifts Leg Extension 75,000 lifts Machine Shoulder Press 7,000 lifts Calf Raise 43,000 lifts Seated Leg Curl 30,000 lifts Seated Calf Raise 2,000 lifts Pec Deck Fly 5,000 lifts Vertical Leg Press 5,000 lifts Hack Squat 4,000 lifts Lying Leg Curl 23,000 lifts Hip Abduction 3,000 lifts Hip Adduction 2,000 lifts

Cable

Lat Pulldown 181,000 lifts Tricep Pushdown 49,000 lifts Seated Cable Row 13,000 lifts Tricep Rope Pushdown 38,000 lifts Cable Fly 3,000 lifts Face Pull 4,000 lifts + More Exercises

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Exercise Comparisons

Compare incline bench press versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Barbell Curl Military Press Hex Bar Deadlift Bent Over Row Front Squat Sumo Deadlift Hip Thrust Romanian Deadlift Close Grip Bench Press Preacher Curl T-Bar Row Rack Pull Barbell Shrug Pendlay Row Lying Tricep Extension Decline Bench Press Tricep Extension Stiff Legged Deadlift Box Squat Wrist Curl Upright Row Bulgarian Split Squat Zercher Squat Barbell Lunge Floor Press Reverse Wrist Curl Good Morning Split Squat Landmine Squat