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 1,408,318 lifts by Strength Level users

Male Incline Bench Press Standards (lb)

Entire Community

Strength LevelWeight
Beginner98 lb
Novice142 lb
Intermediate196 lb
Advanced260 lb
Elite329 lb
Strength LevelBodyweight Ratio
Beginner0.50x
Novice0.75x
Intermediate1.00x
Advanced1.50x
Elite1.75x

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

BWBeg.Nov.Int.Adv.Elite
1104875108148192
1205886122165211
1306798136180229
14077109149196246
15086120162210262
16095131175225278
170104142187239294
180113152199252309
190122162211265323
200131172222278337
210139182233290351
220148192244302364
230156201255314377
240164210265326389
250172219275337402
260180228285348413
270188237294358425
280195245304369436
290203254313379448
300210262322389458
310217270331399469
AgeBeg.Nov.Int.Adv.Elite
1583121167221280
2095138191253321
2598142196260329
3098142196260329
3598142196260329
4098142196260329
4593134186247312
5087126175231293
5580117162214271
6073106148195247
656696133176223
706086120158200
755377107142179
80486996127160
85436286113144
90385677102129

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 7%
5x5 7%
4x8 7%

Calculate Your Strength Level

lb
lb
years old

Female Incline Bench Press Standards (lb)

Entire Community

Strength LevelWeight
Beginner29 lb
Novice58 lb
Intermediate97 lb
Advanced147 lb
Elite204 lb
Strength LevelBodyweight Ratio
Beginner0.20x
Novice0.40x
Intermediate0.65x
Advanced1.00x
Elite1.40x

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

BWBeg.Nov.Int.Adv.Elite
9012305894137
100163665104149
110194172113160
120234679121170
130275186130179
140305693138189
150346199145198
1603766105152206
1704171110159214
1804475116166222
1904879121172229
2005184127179236
2105488132185243
2205792137190250
2306196142196256
24064100146202263
25067103151207269
26070107155212275
AgeBeg.Nov.Int.Adv.Elite
15254983125174
20295695143199
25295897147204
30295897147204
35295897147204
40295897147204
45285592140194
50265187131182
55244780121168
60224373111154
65203966100139
7018355990125
7516315380111
8014284772100
851325426489
901223385880

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 16%
3x8 10%
4x10 8%
3x12 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 the last lifting app you'll ever need. Follow proven programs, build custom routines, track workouts, and measure training results.

Get Boostcamp for free on iOS and Android.

Rate Your Lifts Against Other People

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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.