Incline Bench Press

Incline Bench Press Standards

Measured in lb

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

Our community Incline Bench Press standards are based on 947,000 lifts by Strength Level users

Male Incline Bench Press Standards (lb)

Entire Community

Strength Level Weight
Beginner 98 lb
Novice 142 lb
Intermediate 196 lb
Advanced 260 lb
Elite 329 lb
Strength Level Bodyweight Ratio
Beginner 0.50x
Novice 0.75x
Intermediate 1.00x
Advanced 1.50x
Elite 1.75x

How much should I be able to Incline Bench Press? (lb)

What is the average Incline Bench Press? The average Incline Bench Press weight for a male lifter is 196 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Incline Bench Press? Male beginners should aim to lift 98 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 48 75 108 148 192
120 58 86 122 165 211
130 67 98 136 180 229
140 77 109 149 196 246
150 86 120 162 210 262
160 95 131 175 225 278
170 104 142 187 239 294
180 113 152 199 252 309
190 122 162 211 265 323
200 131 172 222 278 337
210 139 182 233 290 351
220 148 192 244 302 364
230 156 201 255 314 377
240 164 210 265 326 389
250 172 219 275 337 402
260 180 228 285 348 413
270 188 237 294 358 425
280 195 245 304 369 436
290 203 254 313 379 448
300 210 262 322 389 458
310 217 270 331 399 469
Age Beg. Nov. Int. Adv. Elite
15 83 121 167 221 280
20 95 138 191 253 321
25 98 142 196 260 329
30 98 142 196 260 329
35 98 142 196 260 329
40 98 142 196 260 329
45 93 134 186 247 312
50 87 126 175 231 293
55 80 117 162 214 271
60 73 106 148 195 247
65 66 96 133 176 223
70 60 86 120 158 200
75 53 77 107 142 179
80 48 69 96 127 160
85 43 62 86 113 144
90 38 56 77 102 129

How many sets and reps of Incline Bench Press should I do?

These are the most popular Incline Bench Press workouts done by male lifters:

3x10 12%
3x8 10%
3x5 8%
5x5 7%
4x8 6%

Calculate Your Strength Level

lb
lb
years old

Female Incline Bench Press Standards (lb)

Entire Community

Strength Level Weight
Beginner 29 lb
Novice 58 lb
Intermediate 97 lb
Advanced 147 lb
Elite 204 lb
Strength Level Bodyweight Ratio
Beginner 0.20x
Novice 0.40x
Intermediate 0.65x
Advanced 1.00x
Elite 1.40x

How much should I be able to Incline Bench Press? (lb)

What is the average Incline Bench Press? The average Incline Bench Press weight for a female lifter is 97 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Incline Bench Press? Female beginners should aim to lift 29 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 12 30 58 94 137
100 16 36 65 104 149
110 19 41 72 113 160
120 23 46 79 121 170
130 27 51 86 130 179
140 30 56 93 138 189
150 34 61 99 145 198
160 37 66 105 152 206
170 41 71 110 159 214
180 44 75 116 166 222
190 48 79 121 172 229
200 51 84 127 179 236
210 54 88 132 185 243
220 57 92 137 190 250
230 61 96 142 196 256
240 64 100 146 202 263
250 67 103 151 207 269
260 70 107 155 212 275
Age Beg. Nov. Int. Adv. Elite
15 25 49 83 125 174
20 29 56 95 143 199
25 29 58 97 147 204
30 29 58 97 147 204
35 29 58 97 147 204
40 29 58 97 147 204
45 28 55 92 140 194
50 26 51 87 131 182
55 24 47 80 121 168
60 22 43 73 111 154
65 20 39 66 100 139
70 18 35 59 90 125
75 16 31 53 80 111
80 14 28 47 72 100
85 13 25 42 64 89
90 12 23 38 58 80

How many sets and reps of Incline Bench Press should I do?

These are the most popular Incline Bench Press workouts done by female lifters:

3x10 15%
3x8 10%
4x10 7%
3x5 6%
4x8 6%

Calculate Your Strength Level

lb
lb
years old

Recommended Program

For Incline Bench Press we recommend following the nSuns 531 program on Boostcamp.

Boostcamp is a free fitness app with the world's greatest workout programs to help you build strength and muscle.

Download Boostcamp for free on iOS and Android.

Rate Your Lifts Against Other People

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

Calculate Your Strength

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.