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 106,000 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 47 x0.43 74 x0.67 108 x0.98 149 x1.36 194 x1.77
120 57 x0.47 86 x0.71 122 x1.02 166 x1.38 213 x1.77
130 66 x0.51 97 x0.75 136 x1.05 181 x1.39 231 x1.77
140 75 x0.54 108 x0.77 149 x1.06 197 x1.4 248 x1.77
150 85 x0.56 119 x0.79 162 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 x0.6 141 x0.83 187 x1.1 239 x1.41 296 x1.74
180 111 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 x0.85 221 x1.11 279 x1.39 339 x1.7
210 137 x0.65 181 x0.86 232 x1.11 291 x1.38 353 x1.68
220 145 x0.66 190 x0.86 243 x1.11 303 x1.38 366 x1.66
230 154 x0.67 199 x0.87 254 x1.1 315 x1.37 379 x1.65
240 162 x0.67 208 x0.87 264 x1.1 326 x1.36 391 x1.63
250 169 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 x1.09 359 x1.33 427 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 x1.06 399 x1.29 471 x1.52
All 95 139 195 259 329

These male standards were last updated a week ago and are based on 63,000 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 60 x0.67 100 x1.11 146 x1.63
100 15 x0.15 36 x0.36 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 x1.02 185 x1.43
140 27 x0.19 54 x0.39 92 x0.65 139 x0.99 194 x1.38
150 30 x0.2 58 x0.39 97 x0.65 146 x0.97 202 x1.35
160 33 x0.21 62 x0.39 102 x0.64 152 x0.95 209 x1.31
170 36 x0.21 66 x0.39 108 x0.63 159 x0.93 217 x1.27
180 39 x0.22 70 x0.39 113 x0.63 165 x0.91 224 x1.24
190 42 x0.22 74 x0.39 117 x0.62 170 x0.9 230 x1.21
200 45 x0.22 78 x0.39 122 x0.61 176 x0.88 237 x1.18
210 48 x0.23 81 x0.39 126 x0.6 181 x0.86 243 x1.16
220 50 x0.23 85 x0.39 131 x0.59 187 x0.85 249 x1.13
230 53 x0.23 88 x0.38 135 x0.59 192 x0.83 255 x1.11
240 55 x0.23 92 x0.38 139 x0.58 196 x0.82 261 x1.09
250 58 x0.23 95 x0.38 143 x0.57 201 x0.8 266 x1.06
260 60 x0.23 98 x0.38 147 x0.57 206 x0.79 271 x1.04
All 27 55 95 147 206

These female standards were last updated a week ago and are based on 3,000 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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts Sumo Deadlift (experimental) Preacher Curl (experimental) T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Single Leg Squat (experimental) Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Overhead Squat (experimental) Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + More Exercises

Exercise Comparisons

Compare incline bench press versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Barbell Curl Bent Over Row Front Squat Hex Bar Deadlift Romanian Deadlift Barbell Shrug Hip Thrust Upright Row Decline Bench Press Good Morning Sumo Deadlift Preacher Curl T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension