Incline Bench Press

Incline Bench Press Standards

Measured in kg

Incline Bench Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Incline Bench Press standards are based on 1,408,318 lifts by Strength Level users

Male Incline Bench Press Standards (kg)

Entire Community

Strength LevelWeight
Beginner44 kg
Novice64 kg
Intermediate89 kg
Advanced118 kg
Elite149 kg
Strength LevelBodyweight Ratio
Beginner0.50x
Novice0.75x
Intermediate1.00x
Advanced1.50x
Elite1.75x

How much should I be able to Incline Bench Press? (kg)

What is the average Incline Bench Press? The average Incline Bench Press weight for a male lifter is 89 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Incline Bench Press? Male beginners should aim to lift 44 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
502234496787
552740567697
6032466383106
6536517091114
7041577698122
75456282105130
80506788112138
85547394119145
905978100125152
956382105131159
1006787111137165
1057192116143172
1107596121149178
11579101126154184
12083105131160190
12587110136165196
13091114141170201
13594118145175207
14098122150180212
AgeBeg.Nov.Int.Adv.Elite
15385576100127
20436387115145
25446489118149
30446489118149
35446489118149
40446489118149
45426184112142
50395779105133
5536537397123
6033486789112
6530446080101
702739547291
752435496481
802231435773
851928395165
901725354659

How many sets and reps of Incline Bench Press should I do?

These are the most popular Incline Bench Press workouts done by male lifters:

3x10 12%
3x8 10%
3x5 7%
5x5 7%
4x8 7%

Calculate Your Strength Level

kg
kg
years old

Female Incline Bench Press Standards (kg)

Entire Community

Strength LevelWeight
Beginner13 kg
Novice26 kg
Intermediate44 kg
Advanced67 kg
Elite93 kg
Strength LevelBodyweight Ratio
Beginner0.20x
Novice0.40x
Intermediate0.65x
Advanced1.00x
Elite1.40x

How much should I be able to Incline Bench Press? (kg)

What is the average Incline Bench Press? The average Incline Bench Press weight for a female lifter is 44 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Incline Bench Press? Female beginners should aim to lift 13 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
40513264261
45716294767
50919335172
551121365678
601224406082
651426436487
701629466791
751831497195
802033527499
8521365477103
9023385781107
9525406084110
10026426286114
10528446589117
11029466792120
11531486995123
12032497197126
AgeBeg.Nov.Int.Adv.Elite
151122385779
201325436590
251326446793
301326446793
351326446793
401326446793
451325426388
501223395983
551122365576
601020335070
65918304563
70816274156
75714243651
80713213345
85611192940
90510172636

How many sets and reps of Incline Bench Press should I do?

These are the most popular Incline Bench Press workouts done by female lifters:

3x10 16%
3x8 10%
4x10 8%
3x12 6%
4x8 6%

Calculate Your Strength Level

kg
kg
years old

Recommended Program

For Incline Bench Press we recommend following the nSuns 531 program on Boostcamp.

Boostcamp is the last lifting app you'll ever need. Follow proven programs, build custom routines, track workouts, and measure training results.

Get Boostcamp for free on iOS and Android.

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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.