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 26,000 lifts by Strength Level users.

Go to 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
120 58 x0.48 87 x0.72 123 x1.02 166 x1.38 212 x1.77
130 67 x0.52 98 x0.75 136 x1.05 181 x1.39 230 x1.77
140 76 x0.55 109 x0.78 149 x1.07 196 x1.4 247 x1.76
150 86 x0.57 120 x0.8 162 x1.08 211 x1.41 263 x1.75
160 95 x0.59 131 x0.82 175 x1.09 225 x1.41 279 x1.74
170 104 x0.61 141 x0.83 187 x1.1 239 x1.4 294 x1.73
180 112 x0.62 151 x0.84 198 x1.1 252 x1.4 309 x1.72
190 121 x0.64 161 x0.85 210 x1.1 265 x1.39 323 x1.7
200 130 x0.65 171 x0.86 221 x1.11 277 x1.39 337 x1.68
210 138 x0.66 181 x0.86 232 x1.1 289 x1.38 350 x1.67
220 146 x0.66 190 x0.86 243 x1.1 301 x1.37 363 x1.65
230 154 x0.67 199 x0.87 253 x1.1 313 x1.36 376 x1.63
240 162 x0.68 208 x0.87 263 x1.1 324 x1.35 388 x1.62
250 170 x0.68 217 x0.87 273 x1.09 335 x1.34 400 x1.6
260 178 x0.68 226 x0.87 283 x1.09 346 x1.33 412 x1.58
270 185 x0.69 234 x0.87 292 x1.08 356 x1.32 423 x1.57
280 193 x0.69 243 x0.87 301 x1.08 367 x1.31 435 x1.55
290 200 x0.69 251 x0.86 311 x1.07 377 x1.3 445 x1.54
300 207 x0.69 259 x0.86 319 x1.06 386 x1.29 456 x1.52
310 214 x0.69 267 x0.86 328 x1.06 396 x1.28 467 x1.51
All 96 140 194 258 327

These male standards were last updated yesterday and are based on 30,000 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 37 x0.37 67 x0.67 107 x1.07 154 x1.54
110 19 x0.18 42 x0.38 74 x0.67 115 x1.05 164 x1.49
120 22 x0.19 46 x0.38 80 x0.67 123 x1.02 173 x1.44
130 26 x0.2 50 x0.39 86 x0.66 130 x1 181 x1.39
140 29 x0.2 55 x0.39 91 x0.65 137 x0.98 189 x1.35
150 32 x0.21 59 x0.39 96 x0.64 143 x0.96 197 x1.31
160 35 x0.22 63 x0.39 102 x0.63 150 x0.93 204 x1.28
170 37 x0.22 67 x0.39 106 x0.63 156 x0.91 211 x1.24
180 40 x0.22 70 x0.39 111 x0.62 161 x0.9 218 x1.21
190 43 x0.23 74 x0.39 116 x0.61 167 x0.88 224 x1.18
200 46 x0.23 78 x0.39 120 x0.6 172 x0.86 230 x1.15
210 48 x0.23 81 x0.39 124 x0.59 177 x0.84 236 x1.12
220 51 x0.23 84 x0.38 129 x0.58 182 x0.83 242 x1.1
230 53 x0.23 88 x0.38 133 x0.58 187 x0.81 247 x1.07
240 56 x0.23 91 x0.38 137 x0.57 191 x0.8 252 x1.05
250 58 x0.23 94 x0.38 140 x0.56 196 x0.78 258 x1.03
260 61 x0.23 97 x0.37 144 x0.55 200 x0.77 263 x1.01
All 28 56 95 144 201

These female standards were last updated yesterday and are based on 1,000 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + More Exercises

Exercise Comparisons

Compare incline bench press versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Barbell Curl Bent Over Row Front Squat Hex Bar Deadlift Romanian Deadlift Barbell Shrug Hip Thrust Upright Row Decline Bench Press Good Morning T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension