Incline Bench Press Standards (kg)

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 180,000 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 (kg)

BW Beg. Nov. Int. Adv. Elite
50 22 x0.43 34 x0.67 49 x0.99 68 x1.36 88 x1.77
55 26 x0.48 39 x0.72 56 x1.02 76 x1.38 98 x1.77
60 31 x0.52 45 x0.75 63 x1.05 84 x1.4 106 x1.77
65 36 x0.55 51 x0.78 70 x1.07 91 x1.41 115 x1.77
70 40 x0.57 56 x0.8 76 x1.09 99 x1.41 123 x1.76
75 45 x0.6 62 x0.82 82 x1.1 106 x1.41 131 x1.75
80 49 x0.61 67 x0.84 88 x1.1 113 x1.41 139 x1.73
85 54 x0.63 72 x0.85 94 x1.11 119 x1.4 146 x1.72
90 58 x0.64 77 x0.85 100 x1.11 126 x1.39 153 x1.7
95 62 x0.65 82 x0.86 105 x1.11 132 x1.39 160 x1.68
100 66 x0.66 87 x0.87 111 x1.11 138 x1.38 166 x1.66
105 70 x0.67 91 x0.87 116 x1.1 144 x1.37 173 x1.65
110 74 x0.68 96 x0.87 121 x1.1 149 x1.36 179 x1.63
115 78 x0.68 100 x0.87 126 x1.1 155 x1.35 185 x1.61
120 82 x0.68 104 x0.87 131 x1.09 160 x1.33 191 x1.59
125 86 x0.69 109 x0.87 136 x1.08 165 x1.32 197 x1.57
130 90 x0.69 113 x0.87 140 x1.08 171 x1.31 202 x1.56
135 93 x0.69 117 x0.87 145 x1.07 176 x1.3 208 x1.54
140 97 x0.69 121 x0.86 149 x1.07 180 x1.29 213 x1.52
All 43 63 88 118 149

These male standards were last updated a week ago and are based on 67,000 filtered lifts.

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

Female Incline Bench Press Standards (kg)

BW Beg. Nov. Int. Adv. Elite
40 5 x0.13 13 x0.34 27 x0.66 44 x1.11 65 x1.63
45 7 x0.15 16 x0.35 30 x0.67 49 x1.08 71 x1.57
50 8 x0.16 18 x0.37 33 x0.67 53 x1.06 76 x1.51
55 10 x0.18 21 x0.38 37 x0.66 57 x1.03 80 x1.46
60 11 x0.19 23 x0.38 40 x0.66 61 x1.01 85 x1.41
65 13 x0.2 25 x0.39 42 x0.65 64 x0.99 89 x1.37
70 14 x0.21 27 x0.39 45 x0.64 67 x0.96 93 x1.33
75 16 x0.21 29 x0.39 48 x0.64 71 x0.94 97 x1.29
80 17 x0.22 31 x0.39 50 x0.63 74 x0.92 100 x1.25
85 19 x0.22 33 x0.39 53 x0.62 77 x0.9 104 x1.22
90 20 x0.23 35 x0.39 55 x0.61 79 x0.88 107 x1.19
95 22 x0.23 37 x0.39 57 x0.6 82 x0.87 110 x1.16
100 23 x0.23 39 x0.39 60 x0.6 85 x0.85 113 x1.13
105 24 x0.23 40 x0.39 62 x0.59 87 x0.83 116 x1.1
110 26 x0.23 42 x0.38 64 x0.58 90 x0.82 119 x1.08
115 27 x0.23 44 x0.38 66 x0.57 92 x0.8 122 x1.06
120 28 x0.23 45 x0.38 68 x0.56 94 x0.79 124 x1.03
All 12 25 43 67 93

These female standards were last updated a week ago and are based on 4,000 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 7,500,000 lifts Squat 4,397,000 lifts Deadlift 4,502,000 lifts Shoulder Press 1,194,000 lifts Barbell Curl 594,000 lifts Incline Bench Press 180,000 lifts Front Squat 397,000 lifts Bent Over Row 373,000 lifts Hex Bar Deadlift 120,000 lifts Sumo Deadlift 6,000 lifts Romanian Deadlift 81,000 lifts Hip Thrust 64,000 lifts Close Grip Bench Press (experimental) Barbell Shrug 48,000 lifts Preacher Curl (experimental) Pendlay Row 21,000 lifts Rack Pull (experimental) T-Bar Row 28,000 lifts Decline Bench Press 39,000 lifts Lying Tricep Extension 21,000 lifts Tricep Extension 28,000 lifts Box Squat (experimental) Upright Row 30,000 lifts Bulgarian Split Squat (experimental) Good Morning 16,000 lifts

Bodyweight

Pull Ups 629,000 lifts Push Ups 281,000 lifts Dips 256,000 lifts Chin Ups 117,000 lifts Muscle Ups 29,000 lifts Single Leg Squat (experimental) Sit Ups 30,000 lifts Crunches 17,000 lifts Burpees (experimental)

Olympic

Power Clean 322,000 lifts Clean & Jerk 114,000 lifts Snatch 118,000 lifts Clean 90,000 lifts Push Press 78,000 lifts Clean & Press 95,000 lifts Overhead Squat (experimental) Thruster 10,000 lifts Power Snatch (experimental) Push Jerk 8,000 lifts

Dumbbell

Dumbbell Bench Press 377,000 lifts Dumbbell Curl 367,000 lifts Dumbbell Shoulder Press 205,000 lifts Incline Dumbbell Press 78,000 lifts Dumbbell Row 92,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 21,000 lifts Dumbbell Lateral Raise 62,000 lifts Dumbbell Fly 25,000 lifts Dumbbell Tricep Extension 18,000 lifts Dumbbell Shrug 30,000 lifts Dumbbell Concentration Curl 17,000 lifts Dumbbell Bulgarian Split Squat (experimental) Lying Dumbbell Tricep Extension 8,000 lifts Incline Dumbbell Fly 10,000 lifts Dumbbell Front Raise 24,000 lifts Decline Dumbbell Bench Press (experimental)

Machine

Sled Leg Press 162,000 lifts Horizontal Leg Press 98,000 lifts Leg Extension 62,000 lifts Calf Raise 35,000 lifts Vertical Leg Press (experimental) Seated Leg Curl 24,000 lifts Lying Leg Curl 19,000 lifts Hip Abduction (experimental) Hack Squat (experimental) Hip Adduction (experimental)

Cable

Lat Pulldown 151,000 lifts Tricep Pushdown 37,000 lifts Seated Cable Row (experimental) Tricep Rope Pushdown 31,000 lifts Face Pull (experimental) + More Exercises

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Exercise Comparisons

Compare incline bench press versus one of the following exercises:

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