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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 367,000 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 x0.68 108 x0.98 148 x1.35 192 x1.75
120 58 x0.48 86 x0.72 122 x1.02 165 x1.37 211 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 x1.4 263 x1.75
160 95 x0.6 131 x0.82 175 x1.09 225 x1.41 279 x1.74
170 104 x0.61 142 x0.83 187 x1.1 239 x1.4 294 x1.73
180 113 x0.63 152 x0.85 199 x1.11 252 x1.4 309 x1.72
190 122 x0.64 162 x0.85 211 x1.11 265 x1.4 323 x1.7
200 131 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
220 148 x0.67 192 x0.87 244 x1.11 302 x1.37 364 x1.66
230 156 x0.68 201 x0.87 254 x1.11 314 x1.37 377 x1.64
240 164 x0.68 210 x0.88 265 x1.1 326 x1.36 389 x1.62
250 172 x0.69 219 x0.88 275 x1.1 337 x1.35 402 x1.61
260 180 x0.69 228 x0.88 285 x1.09 348 x1.34 414 x1.59
270 187 x0.69 237 x0.88 294 x1.09 358 x1.33 425 x1.57
280 195 x0.7 245 x0.88 304 x1.08 369 x1.32 437 x1.56
290 202 x0.7 253 x0.87 313 x1.08 379 x1.31 448 x1.54
300 210 x0.7 262 x0.87 322 x1.07 389 x1.3 458 x1.53
310 217 x0.7 270 x0.87 331 x1.07 399 x1.29 469 x1.51
All 98 141 196 260 329

These male standards were last updated yesterday and are based on 133,000 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 30 x0.34 58 x0.65 95 x1.05 138 x1.53
100 16 x0.16 36 x0.36 66 x0.66 104 x1.04 149 x1.49
110 19 x0.18 41 x0.37 73 x0.66 113 x1.03 160 x1.46
120 23 x0.19 46 x0.39 80 x0.66 122 x1.01 170 x1.42
130 27 x0.2 51 x0.4 86 x0.66 130 x1 180 x1.38
140 30 x0.21 56 x0.4 92 x0.66 137 x0.98 189 x1.35
150 34 x0.22 61 x0.41 98 x0.66 145 x0.97 197 x1.32
160 37 x0.23 66 x0.41 104 x0.65 152 x0.95 206 x1.29
170 40 x0.24 70 x0.41 110 x0.65 159 x0.93 214 x1.26
180 44 x0.24 74 x0.41 115 x0.64 165 x0.92 221 x1.23
190 47 x0.25 79 x0.41 121 x0.64 172 x0.9 228 x1.2
200 50 x0.25 83 x0.41 126 x0.63 178 x0.89 235 x1.18
210 53 x0.25 87 x0.41 131 x0.62 184 x0.87 242 x1.15
220 57 x0.26 91 x0.41 136 x0.62 189 x0.86 249 x1.13
230 60 x0.26 95 x0.41 140 x0.61 195 x0.85 255 x1.11
240 63 x0.26 99 x0.41 145 x0.6 200 x0.83 261 x1.09
250 65 x0.26 102 x0.41 149 x0.6 205 x0.82 267 x1.07
260 68 x0.26 106 x0.41 154 x0.59 210 x0.81 273 x1.05
All 29 57 97 147 204

These female standards were last updated yesterday and are based on 7,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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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.

More Exercises

Barbell

Bench Press 11,987,000 lifts Squat 6,926,000 lifts Deadlift 7,048,000 lifts Shoulder Press 1,773,000 lifts Military Press 251,000 lifts Incline Bench Press 367,000 lifts Front Squat 594,000 lifts Barbell Curl 848,000 lifts Hex Bar Deadlift 281,000 lifts Bent Over Row 555,000 lifts Sumo Deadlift 103,000 lifts Hip Thrust 140,000 lifts Romanian Deadlift 147,000 lifts EZ Bar Curl 16,000 lifts Close Grip Bench Press 46,000 lifts Pendlay Row 48,000 lifts Box Squat 22,000 lifts Rack Pull 36,000 lifts Lying Tricep Extension 62,000 lifts Barbell Shrug 100,000 lifts T-Bar Row 69,000 lifts Decline Bench Press 70,000 lifts Seated Shoulder Press 35,000 lifts Stiff Legged Deadlift 16,000 lifts Tricep Extension 47,000 lifts Zercher Squat 10,000 lifts Preacher Curl 31,000 lifts Floor Press 14,000 lifts Wrist Curl 11,000 lifts Bulgarian Split Squat 11,000 lifts Upright Row 46,000 lifts Barbell Lunge 12,000 lifts Good Morning 27,000 lifts Split Squat 6,000 lifts Reverse Barbell Curl 2,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts Landmine Squat 3,000 lifts

Bodyweight

Pull Ups 977,000 lifts Push Ups 475,000 lifts Dips 391,000 lifts Chin Ups 220,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Handstand Push Ups 11,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts One Arm Push Ups 15,000 lifts Single Leg Squat 18,000 lifts Crunches 31,000 lifts One Arm Pull Ups 3,000 lifts Glute Bridge 1,000 lifts Neutral Grip Pull Ups 2,000 lifts Russian Twist 1,000 lifts Burpees 11,000 lifts Lying Leg Raise 1,000 lifts Back Extension 1,000 lifts Lunge 8,000 lifts Inverted Row 1,000 lifts Toes To Bar 1,000 lifts Hanging Leg Raise 2,000 lifts Glute Ham Raise 618 lifts

Olympic

Power Clean 448,000 lifts Snatch 188,000 lifts Clean and Jerk 184,000 lifts Clean 150,000 lifts Push Press 135,000 lifts Clean and Press 132,000 lifts Power Snatch 34,000 lifts Overhead Squat 42,000 lifts Hang Clean 32,000 lifts Push Jerk 41,000 lifts Thruster 45,000 lifts

Dumbbell

Dumbbell Bench Press 859,000 lifts Dumbbell Curl 671,000 lifts Dumbbell Shoulder Press 424,000 lifts Incline Dumbbell Bench Press 209,000 lifts Dumbbell Row 165,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 198,000 lifts Goblet Squat 30,000 lifts Dumbbell Lunge 44,000 lifts Dumbbell Fly 53,000 lifts Dumbbell Shrug 55,000 lifts Dumbbell Tricep Extension 42,000 lifts Arnold Press 18,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Pullover 9,000 lifts Dumbbell Bulgarian Split Squat 20,000 lifts Decline Dumbbell Bench Press 5,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Tricep Kickback 2,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Incline Dumbbell Curl 11,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 343,000 lifts Horizontal Leg Press 192,000 lifts Leg Extension 117,000 lifts Chest Press 76,000 lifts Pec Deck Fly 23,000 lifts Calf Raise 66,000 lifts Vertical Leg Press 20,000 lifts Machine Shoulder Press 33,000 lifts Hack Squat 18,000 lifts Lying Leg Curl 36,000 lifts Hip Abduction 11,000 lifts Seated Leg Curl 46,000 lifts Seated Calf Raise 12,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 266,000 lifts Seated Cable Row 49,000 lifts Tricep Pushdown 82,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Cable Curl 4,000 lifts Face Pull 15,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 784 lifts One Arm Cable Curl 1,000 lifts + More Exercises

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Exercise Comparisons

Compare incline bench press versus one of the following exercises:

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