Register Log In

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 340,000 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 48 x0.44 75 x0.68 109 x0.99 149 x1.35 193 x1.75
120 58 x0.48 86 x0.72 123 x1.02 165 x1.38 212 x1.76
130 67 x0.52 98 x0.75 136 x1.05 181 x1.39 229 x1.76
140 77 x0.55 109 x0.78 149 x1.07 196 x1.4 246 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 x0.61 142 x0.83 187 x1.1 239 x1.41 294 x1.73
180 113 x0.63 152 x0.84 199 x1.11 252 x1.4 309 x1.72
190 122 x0.64 162 x0.85 211 x1.11 265 x1.4 323 x1.7
200 130 x0.65 172 x0.86 222 x1.11 278 x1.39 337 x1.69
210 139 x0.66 182 x0.87 233 x1.11 290 x1.38 351 x1.67
220 147 x0.67 191 x0.87 244 x1.11 302 x1.37 364 x1.66
230 155 x0.68 201 x0.87 254 x1.1 314 x1.37 377 x1.64
240 163 x0.68 210 x0.87 264 x1.1 325 x1.36 389 x1.62
250 171 x0.69 219 x0.87 274 x1.1 337 x1.35 402 x1.61
260 179 x0.69 227 x0.87 284 x1.09 347 x1.34 413 x1.59
270 187 x0.69 236 x0.87 294 x1.09 358 x1.33 425 x1.57
280 194 x0.69 245 x0.87 303 x1.08 368 x1.32 436 x1.56
290 202 x0.7 253 x0.87 313 x1.08 379 x1.31 447 x1.54
300 209 x0.7 261 x0.87 322 x1.07 388 x1.29 458 x1.53
310 216 x0.7 269 x0.87 330 x1.07 398 x1.28 469 x1.51
All 97 141 196 260 329

These male standards were last updated 2 days ago and are based on 125,000 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 x0.14 31 x0.34 59 x0.65 96 x1.07 140 x1.55
100 16 x0.16 36 x0.36 66 x0.66 105 x1.05 151 x1.51
110 19 x0.18 41 x0.38 73 x0.67 114 x1.04 161 x1.47
120 23 x0.19 46 x0.39 80 x0.67 122 x1.02 171 x1.43
130 26 x0.2 51 x0.39 86 x0.66 130 x1 180 x1.39
140 30 x0.21 56 x0.4 92 x0.66 138 x0.98 189 x1.35
150 33 x0.22 61 x0.4 98 x0.65 145 x0.97 198 x1.32
160 37 x0.23 65 x0.41 104 x0.65 152 x0.95 206 x1.29
170 40 x0.23 70 x0.41 109 x0.64 158 x0.93 213 x1.26
180 43 x0.24 74 x0.41 115 x0.64 165 x0.91 221 x1.23
190 46 x0.24 78 x0.41 120 x0.63 171 x0.9 228 x1.2
200 49 x0.25 82 x0.41 125 x0.62 177 x0.88 235 x1.17
210 52 x0.25 86 x0.41 130 x0.62 182 x0.87 241 x1.15
220 55 x0.25 90 x0.41 134 x0.61 188 x0.85 248 x1.13
230 58 x0.25 93 x0.41 139 x0.6 193 x0.84 254 x1.1
240 61 x0.25 97 x0.4 143 x0.6 199 x0.83 260 x1.08
250 64 x0.26 101 x0.4 148 x0.59 204 x0.81 266 x1.06
260 67 x0.26 104 x0.4 152 x0.58 209 x0.8 271 x1.04
All 29 57 97 146 203

These female standards were last updated 2 days ago and are based on 6,000 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 11,346,000 lifts Squat 6,586,000 lifts Deadlift 6,726,000 lifts Shoulder Press 1,712,000 lifts Barbell Curl 821,000 lifts Military Press 218,000 lifts Hex Bar Deadlift 260,000 lifts Incline Bench Press 340,000 lifts Sumo Deadlift 87,000 lifts Bent Over Row 534,000 lifts Front Squat 544,000 lifts Close Grip Bench Press 39,000 lifts Hip Thrust 129,000 lifts Romanian Deadlift 138,000 lifts EZ Bar Curl 9,000 lifts Rack Pull 31,000 lifts Barbell Shrug 95,000 lifts Seated Shoulder Press 32,000 lifts Decline Bench Press 66,000 lifts Preacher Curl 28,000 lifts Pendlay Row 45,000 lifts Box Squat 19,000 lifts Floor Press 12,000 lifts T-Bar Row 66,000 lifts Barbell Lunge 10,000 lifts Upright Row 44,000 lifts Tricep Extension 45,000 lifts Lying Tricep Extension 59,000 lifts Split Squat 5,000 lifts Bulgarian Split Squat 9,000 lifts Reverse Barbell Curl 1,000 lifts Stiff Legged Deadlift 14,000 lifts Good Morning 25,000 lifts Zercher Squat 9,000 lifts Wrist Curl 9,000 lifts Reverse Grip Bench Press 899 lifts Landmine Squat 3,000 lifts Reverse Wrist Curl 3,000 lifts

Bodyweight

Pull Ups 931,000 lifts Push Ups 448,000 lifts Dips 373,000 lifts Chin Ups 207,000 lifts Bodyweight Squat 32,000 lifts Muscle Ups 50,000 lifts Sit Ups 52,000 lifts Diamond Pushups 1,000 lifts Crunches 30,000 lifts One Arm Pull Ups 2,000 lifts One Arm Push Ups 13,000 lifts Russian Twist 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Lunge 7,000 lifts Single Leg Squat 16,000 lifts Handstand Push Ups 10,000 lifts Hanging Leg Raise 1,000 lifts Burpees 10,000 lifts Inverted Row 760 lifts Lying Leg Raise 700 lifts Glute Bridge 839 lifts Back Extension 1,000 lifts Toes To Bar 805 lifts Glute Ham Raise 381 lifts

Olympic

Power Clean 408,000 lifts Snatch 155,000 lifts Clean and Jerk 152,000 lifts Clean 120,000 lifts Push Press 105,000 lifts Overhead Squat 15,000 lifts Hang Clean 3,000 lifts Clean and Press 106,000 lifts Push Jerk 15,000 lifts Power Snatch 8,000 lifts Thruster 18,000 lifts

Dumbbell

Dumbbell Bench Press 796,000 lifts Dumbbell Curl 635,000 lifts Dumbbell Shoulder Press 397,000 lifts Incline Dumbbell Bench Press 190,000 lifts Dumbbell Row 155,000 lifts Dumbbell Lateral Raise 191,000 lifts Dumbbell Hammer Curl 44,000 lifts Dumbbell Fly 49,000 lifts Goblet Squat 25,000 lifts Dumbbell Tricep Extension 39,000 lifts Dumbbell Lunge 41,000 lifts Arnold Press 15,000 lifts Dumbbell Bulgarian Split Squat 17,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Front Raise 37,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Reverse Fly 6,000 lifts Dumbbell Concentration Curl 30,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Tricep Kickback 1,000 lifts Incline Dumbbell Fly 16,000 lifts Chest Supported Dumbbell Row 950 lifts Dumbbell Pullover 8,000 lifts Decline Dumbbell Bench Press 5,000 lifts

Machine

Sled Leg Press 316,000 lifts Chest Press 64,000 lifts Horizontal Leg Press 180,000 lifts Leg Extension 109,000 lifts Pec Deck Fly 20,000 lifts Calf Raise 62,000 lifts Machine Shoulder Press 28,000 lifts Lying Leg Curl 33,000 lifts Seated Leg Curl 43,000 lifts Vertical Leg Press 17,000 lifts Hack Squat 15,000 lifts Hip Abduction 10,000 lifts Seated Calf Raise 10,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 250,000 lifts Seated Cable Row 42,000 lifts Tricep Pushdown 76,000 lifts Tricep Rope Pushdown 53,000 lifts Cable Curl 2,000 lifts Cable Fly 12,000 lifts Face Pull 13,000 lifts Cable Crunch 836 lifts One Arm Cable Curl 737 lifts Cable Lateral Raise 1,000 lifts Cable Pull Through 462 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 Press Squat Deadlift Shoulder Press Barbell Curl Military Press Hex Bar Deadlift Sumo Deadlift Bent Over Row Front Squat Close Grip Bench Press Hip Thrust Romanian Deadlift EZ Bar Curl Rack Pull Barbell Shrug Seated Shoulder Press Decline Bench Press Preacher Curl Pendlay Row Box Squat Floor Press T-Bar Row Barbell Lunge Upright Row Tricep Extension Lying Tricep Extension Split Squat Bulgarian Split Squat Reverse Barbell Curl Stiff Legged Deadlift Good Morning Zercher Squat Wrist Curl Reverse Grip Bench Press Landmine Squat Reverse Wrist Curl