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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 286,000 lifts by Strength Level users.

Select your 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
110 48 x0.44 75 x0.68 109 x0.99 149 x1.36 194 x1.76
120 57 x0.48 86 x0.72 123 x1.02 165 x1.38 212 x1.77
130 67 x0.51 98 x0.75 136 x1.05 181 x1.39 230 x1.77
140 76 x0.54 109 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 x1.76
160 95 x0.59 131 x0.82 175 x1.09 225 x1.41 279 x1.75
170 104 x0.61 141 x0.83 187 x1.1 239 x1.41 295 x1.73
180 113 x0.63 152 x0.84 199 x1.1 252 x1.4 310 x1.72
190 121 x0.64 162 x0.85 210 x1.11 265 x1.4 324 x1.7
200 130 x0.65 172 x0.86 222 x1.11 278 x1.39 338 x1.69
210 138 x0.66 181 x0.86 233 x1.11 290 x1.38 351 x1.67
220 147 x0.67 191 x0.87 243 x1.11 302 x1.37 365 x1.66
230 155 x0.67 200 x0.87 254 x1.1 314 x1.37 377 x1.64
240 163 x0.68 209 x0.87 264 x1.1 325 x1.36 390 x1.62
250 171 x0.68 218 x0.87 274 x1.1 336 x1.35 402 x1.61
260 178 x0.69 227 x0.87 284 x1.09 347 x1.34 414 x1.59
270 186 x0.69 236 x0.87 294 x1.09 358 x1.33 425 x1.58
280 194 x0.69 244 x0.87 303 x1.08 368 x1.32 437 x1.56
290 201 x0.69 252 x0.87 312 x1.08 378 x1.3 448 x1.54
300 208 x0.69 260 x0.87 321 x1.07 388 x1.29 458 x1.53
310 215 x0.69 268 x0.87 330 x1.06 398 x1.28 469 x1.51
All 97 141 196 260 329

These male standards were last updated yesterday and are based on 106,000 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 x0.13 31 x0.34 59 x0.65 96 x1.07 140 x1.56
100 16 x0.16 36 x0.36 66 x0.66 105 x1.05 151 x1.51
110 19 x0.17 41 x0.37 73 x0.66 114 x1.04 162 x1.47
120 22 x0.19 46 x0.38 80 x0.66 122 x1.02 172 x1.43
130 26 x0.2 51 x0.39 86 x0.66 130 x1 181 x1.39
140 29 x0.21 55 x0.4 92 x0.66 138 x0.98 190 x1.35
150 33 x0.22 60 x0.4 98 x0.65 145 x0.96 198 x1.32
160 36 x0.22 64 x0.4 103 x0.65 152 x0.95 206 x1.29
170 39 x0.23 69 x0.4 109 x0.64 158 x0.93 214 x1.26
180 42 x0.23 73 x0.41 114 x0.63 164 x0.91 221 x1.23
190 45 x0.24 77 x0.41 119 x0.63 171 x0.9 228 x1.2
200 48 x0.24 81 x0.41 124 x0.62 176 x0.88 235 x1.17
210 51 x0.24 85 x0.4 129 x0.61 182 x0.87 241 x1.15
220 54 x0.25 89 x0.4 134 x0.61 188 x0.85 248 x1.13
230 57 x0.25 92 x0.4 138 x0.6 193 x0.84 254 x1.1
240 60 x0.25 96 x0.4 142 x0.59 198 x0.83 260 x1.08
250 63 x0.25 99 x0.4 147 x0.59 203 x0.81 266 x1.06
260 66 x0.25 103 x0.4 151 x0.58 208 x0.8 271 x1.04
All 29 57 96 146 203

These female standards were last updated yesterday and are based on 5,000 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 9,877,000 lifts Deadlift 5,859,000 lifts Squat 5,778,000 lifts Shoulder Press 1,476,000 lifts Military Press 128,000 lifts Barbell Curl 729,000 lifts Bent Over Row 461,000 lifts Incline Bench Press 286,000 lifts Front Squat 494,000 lifts Hex Bar Deadlift 189,000 lifts Hip Thrust 105,000 lifts Sumo Deadlift 54,000 lifts Romanian Deadlift 118,000 lifts Close Grip Bench Press 25,000 lifts Rack Pull 21,000 lifts Preacher Curl 19,000 lifts T-Bar Row 44,000 lifts Barbell Shrug 66,000 lifts Decline Bench Press 57,000 lifts Pendlay Row 36,000 lifts Box Squat 12,000 lifts Barbell Lunge 6,000 lifts Tricep Extension 39,000 lifts Upright Row 39,000 lifts Bulgarian Split Squat 6,000 lifts Wrist Curl 6,000 lifts Floor Press 7,000 lifts Stiff Legged Deadlift 9,000 lifts Good Morning 22,000 lifts Lying Tricep Extension 31,000 lifts Split Squat 3,000 lifts Zercher Squat 5,000 lifts Landmine Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 826,000 lifts Push Ups 391,000 lifts Dips 333,000 lifts Chin Ups 177,000 lifts Bodyweight Squat 21,000 lifts Muscle Ups 43,000 lifts Sit Ups 45,000 lifts Single Leg Squat 12,000 lifts Crunches 26,000 lifts One Arm Push Ups 9,000 lifts Lunge 5,000 lifts Handstand Push Ups 7,000 lifts Burpees 7,000 lifts

Olympic

Power Clean 380,000 lifts Snatch 143,000 lifts Clean and Jerk 138,000 lifts Clean 111,000 lifts Push Press 96,000 lifts Clean and Press 102,000 lifts Overhead Squat 10,000 lifts Thruster 15,000 lifts Power Snatch 5,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 633,000 lifts Dumbbell Curl 529,000 lifts Dumbbell Shoulder Press 313,000 lifts Incline Dumbbell Bench Press 150,000 lifts Dumbbell Row 133,000 lifts Dumbbell Hammer Curl 28,000 lifts Dumbbell Lateral Raise 90,000 lifts Dumbbell Tricep Extension 32,000 lifts Goblet Squat 15,000 lifts Dumbbell Shrug 44,000 lifts Incline Dumbbell Curl 6,000 lifts Lying Dumbbell Tricep Extension 14,000 lifts Dumbbell Lunge 34,000 lifts Dumbbell Bulgarian Split Squat 12,000 lifts Dumbbell Fly 41,000 lifts Dumbbell Front Raise 33,000 lifts Arnold Press 10,000 lifts Dumbbell Pullover 5,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Concentration Curl 26,000 lifts Decline Dumbbell Bench Press 3,000 lifts Incline Dumbbell Fly 14,000 lifts

Machine

Sled Leg Press 256,000 lifts Horizontal Leg Press 150,000 lifts Chest Press 39,000 lifts Leg Extension 91,000 lifts Calf Raise 53,000 lifts Pec Deck Fly 12,000 lifts Machine Shoulder Press 17,000 lifts Hack Squat 9,000 lifts Lying Leg Curl 28,000 lifts Seated Leg Curl 37,000 lifts Vertical Leg Press 10,000 lifts Hip Abduction 6,000 lifts Seated Calf Raise 6,000 lifts Hip Adduction 4,000 lifts

Cable

Lat Pulldown 215,000 lifts Seated Cable Row 28,000 lifts Tricep Pushdown 62,000 lifts Face Pull 9,000 lifts Tricep Rope Pushdown 45,000 lifts Cable Fly 8,000 lifts + More Exercises

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Exercise Comparisons

Compare incline bench press versus one of the following exercises:

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