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 196,000 lifts by Strength Level users.

Select your 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
110 47 x0.43 74 x0.67 109 x0.99 149 x1.36 194 x1.77
120 57 x0.47 86 x0.72 122 x1.02 166 x1.38 213 x1.77
130 66 x0.51 97 x0.75 136 x1.05 181 x1.4 231 x1.78
140 76 x0.54 108 x0.77 149 x1.07 197 x1.4 248 x1.77
150 85 x0.57 119 x0.8 162 x1.08 211 x1.41 264 x1.76
160 94 x0.59 130 x0.81 175 x1.09 226 x1.41 280 x1.75
170 103 x0.61 141 x0.83 187 x1.1 239 x1.41 296 x1.74
180 112 x0.62 151 x0.84 199 x1.1 253 x1.4 311 x1.73
190 120 x0.63 161 x0.85 210 x1.11 266 x1.4 325 x1.71
200 129 x0.64 171 x0.86 222 x1.11 278 x1.39 339 x1.69
210 137 x0.65 181 x0.86 232 x1.11 291 x1.38 352 x1.68
220 146 x0.66 190 x0.86 243 x1.11 303 x1.38 366 x1.66
230 154 x0.67 199 x0.87 254 x1.1 314 x1.37 378 x1.65
240 162 x0.67 209 x0.87 264 x1.1 326 x1.36 391 x1.63
250 170 x0.68 217 x0.87 274 x1.1 337 x1.35 403 x1.61
260 177 x0.68 226 x0.87 284 x1.09 348 x1.34 415 x1.6
270 185 x0.68 235 x0.87 293 x1.09 358 x1.33 426 x1.58
280 192 x0.69 243 x0.87 303 x1.08 369 x1.32 438 x1.56
290 200 x0.69 251 x0.87 312 x1.08 379 x1.31 449 x1.55
300 207 x0.69 259 x0.86 321 x1.07 389 x1.3 460 x1.53
310 214 x0.69 267 x0.86 330 x1.06 398 x1.29 470 x1.52
All 96 140 195 259 329

These male standards were last updated 2 weeks ago and are based on 72,000 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 11 x0.13 30 x0.34 60 x0.66 99 x1.1 146 x1.62
100 15 x0.15 35 x0.35 67 x0.67 108 x1.08 157 x1.57
110 18 x0.16 40 x0.37 74 x0.67 117 x1.06 167 x1.52
120 21 x0.18 45 x0.38 80 x0.67 125 x1.04 177 x1.47
130 24 x0.19 50 x0.38 86 x0.66 132 x1.02 186 x1.43
140 27 x0.2 54 x0.39 92 x0.66 140 x1 194 x1.39
150 31 x0.2 59 x0.39 98 x0.65 146 x0.98 202 x1.35
160 34 x0.21 63 x0.39 103 x0.64 153 x0.96 210 x1.31
170 37 x0.22 67 x0.39 108 x0.64 159 x0.94 218 x1.28
180 40 x0.22 71 x0.39 113 x0.63 166 x0.92 225 x1.25
190 43 x0.22 75 x0.39 118 x0.62 171 x0.9 231 x1.22
200 45 x0.23 79 x0.39 123 x0.61 177 x0.89 238 x1.19
210 48 x0.23 82 x0.39 127 x0.61 183 x0.87 244 x1.16
220 51 x0.23 86 x0.39 132 x0.6 188 x0.85 251 x1.14
230 54 x0.23 89 x0.39 136 x0.59 193 x0.84 257 x1.12
240 56 x0.23 93 x0.39 140 x0.59 198 x0.83 262 x1.09
250 59 x0.24 96 x0.38 145 x0.58 203 x0.81 268 x1.07
260 61 x0.24 99 x0.38 149 x0.57 208 x0.8 273 x1.05
All 27 55 96 147 207

These female standards were last updated 2 weeks 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 7,839,000 lifts Deadlift 4,703,000 lifts Squat 4,601,000 lifts Shoulder Press 1,239,000 lifts Barbell Curl 614,000 lifts Military Press 10,000 lifts Front Squat 413,000 lifts Incline Bench Press 196,000 lifts Bent Over Row 386,000 lifts Hex Bar Deadlift 130,000 lifts Sumo Deadlift 12,000 lifts Hip Thrust 70,000 lifts Romanian Deadlift 86,000 lifts Close Grip Bench Press 4,000 lifts Decline Bench Press 41,000 lifts Rack Pull 3,000 lifts Preacher Curl 5,000 lifts Pendlay Row 23,000 lifts Barbell Shrug 51,000 lifts Box Squat 2,000 lifts T-Bar Row 30,000 lifts Floor Press 649 lifts Zercher Squat 663 lifts Stiff Legged Deadlift 839 lifts Wrist Curl 568 lifts Lying Tricep Extension 22,000 lifts Bulgarian Split Squat 1,000 lifts Upright Row 31,000 lifts Barbell Lunge 625 lifts Tricep Extension 29,000 lifts Reverse Wrist Curl 253 lifts Good Morning 17,000 lifts Landmine Squat 233 lifts Split Squat 307 lifts

Bodyweight

Pull Ups 657,000 lifts Push Ups 296,000 lifts Dips 266,000 lifts Chin Ups 125,000 lifts Bodyweight Squat 1,000 lifts Sit Ups 32,000 lifts Muscle Ups 31,000 lifts One Arm Push Ups 964 lifts Crunches 18,000 lifts Single Leg Squat 4,000 lifts Handstand Push Ups 722 lifts Burpees 1,000 lifts Lunge 474 lifts

Olympic

Power Clean 331,000 lifts Snatch 122,000 lifts Clean & Jerk 118,000 lifts Clean 93,000 lifts Push Press 80,000 lifts Clean & Press 96,000 lifts Overhead Squat 3,000 lifts Thruster 11,000 lifts Power Snatch 1,000 lifts Push Jerk 9,000 lifts

Dumbbell

Dumbbell Bench Press 413,000 lifts Dumbbell Curl 390,000 lifts Dumbbell Shoulder Press 219,000 lifts Incline Dumbbell Press 88,000 lifts Dumbbell Row 98,000 lifts Dumbbell Lateral Raise 65,000 lifts Dumbbell Hammer Curl 6,000 lifts Dumbbell Shrug 32,000 lifts Goblet Squat 1,000 lifts Dumbbell Tricep Extension 20,000 lifts Dumbbell Lunge 23,000 lifts Dumbbell Front Raise 25,000 lifts Arnold Press 875 lifts Dumbbell Fly 28,000 lifts Dumbbell Concentration Curl 18,000 lifts Dumbbell Bulgarian Split Squat 2,000 lifts Dumbbell Pullover 511 lifts Lying Dumbbell Tricep Extension 9,000 lifts Incline Dumbbell Fly 11,000 lifts Decline Dumbbell Bench Press 693 lifts Incline Dumbbell Curl 536 lifts Dumbbell Reverse Fly 297 lifts

Machine

Sled Leg Press 176,000 lifts Horizontal Leg Press 106,000 lifts Chest Press 3,000 lifts Leg Extension 66,000 lifts Calf Raise 38,000 lifts Seated Leg Curl 26,000 lifts Machine Shoulder Press 1,000 lifts Pec Deck Fly 1,000 lifts Vertical Leg Press 2,000 lifts Hack Squat 2,000 lifts Lying Leg Curl 20,000 lifts Seated Calf Raise 654 lifts Hip Abduction 1,000 lifts Hip Adduction 869 lifts

Cable

Lat Pulldown 160,000 lifts Tricep Pushdown 41,000 lifts Seated Cable Row 5,000 lifts Tricep Rope Pushdown 33,000 lifts Cable Fly 859 lifts Face Pull 1,000 lifts + More Exercises

Can't find the exercise you want?

Suggest an exercise

Exercise Comparisons

Compare incline bench press versus one of the following exercises:

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