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 48 x0.44 75 x0.68 109 x0.99 150 x1.36 195 x1.77
120 58 x0.48 87 x0.72 123 x1.03 166 x1.39 213 x1.78
130 67 x0.51 98 x0.75 137 x1.05 182 x1.4 231 x1.78
140 76 x0.54 109 x0.78 150 x1.07 197 x1.41 248 x1.77
150 85 x0.57 120 x0.8 162 x1.08 211 x1.41 264 x1.76
160 94 x0.59 130 x0.82 175 x1.09 225 x1.41 280 x1.75
170 103 x0.61 141 x0.83 187 x1.1 239 x1.41 295 x1.73
180 112 x0.62 151 x0.84 198 x1.1 252 x1.4 309 x1.72
190 120 x0.63 161 x0.85 210 x1.1 265 x1.39 324 x1.7
200 129 x0.64 171 x0.85 221 x1.1 277 x1.39 337 x1.69
210 137 x0.65 180 x0.86 232 x1.1 289 x1.38 351 x1.67
220 145 x0.66 189 x0.86 242 x1.1 301 x1.37 364 x1.65
230 153 x0.67 199 x0.86 252 x1.1 313 x1.36 376 x1.64
240 161 x0.67 207 x0.86 262 x1.09 324 x1.35 388 x1.62
250 169 x0.68 216 x0.86 272 x1.09 335 x1.34 400 x1.6
260 176 x0.68 225 x0.86 282 x1.08 345 x1.33 412 x1.58
270 184 x0.68 233 x0.86 291 x1.08 356 x1.32 423 x1.57
280 191 x0.68 241 x0.86 300 x1.07 366 x1.31 434 x1.55
290 198 x0.68 250 x0.86 309 x1.07 376 x1.3 445 x1.54
300 205 x0.68 257 x0.86 318 x1.06 386 x1.29 456 x1.52
310 212 x0.69 265 x0.86 327 x1.05 395 x1.27 466 x1.5
All 96 140 194 258 327

These male standards were last updated a week ago and are based on 43,000 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 11 x0.12 29 x0.33 58 x0.65 97 x1.07 143 x1.58
100 14 x0.14 34 x0.34 65 x0.65 106 x1.06 154 x1.54
110 17 x0.16 39 x0.36 72 x0.65 114 x1.04 164 x1.49
120 21 x0.17 44 x0.37 79 x0.65 123 x1.02 174 x1.45
130 24 x0.18 49 x0.38 85 x0.65 130 x1 183 x1.41
140 27 x0.19 54 x0.38 91 x0.65 138 x0.98 191 x1.37
150 30 x0.2 58 x0.39 96 x0.64 145 x0.96 200 x1.33
160 33 x0.21 62 x0.39 102 x0.64 151 x0.95 208 x1.3
170 37 x0.21 66 x0.39 107 x0.63 158 x0.93 215 x1.27
180 40 x0.22 70 x0.39 112 x0.62 164 x0.91 222 x1.24
190 42 x0.22 74 x0.39 117 x0.62 170 x0.89 229 x1.21
200 45 x0.23 78 x0.39 122 x0.61 176 x0.88 236 x1.18
210 48 x0.23 82 x0.39 127 x0.6 181 x0.86 243 x1.16
220 51 x0.23 86 x0.39 131 x0.6 187 x0.85 249 x1.13
230 54 x0.23 89 x0.39 136 x0.59 192 x0.84 255 x1.11
240 57 x0.24 93 x0.39 140 x0.58 197 x0.82 261 x1.09
250 59 x0.24 96 x0.38 144 x0.58 202 x0.81 266 x1.07
260 62 x0.24 99 x0.38 148 x0.57 207 x0.8 272 x1.05
All 26 54 94 145 204

These female standards were last updated a week ago and are based on 2,000 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 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 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 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 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 T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension