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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 214,000 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 x0.44 34 x0.68 49 x0.99 68 x1.36 88 x1.76
55 27 x0.48 40 x0.72 56 x1.03 76 x1.38 97 x1.77
60 31 x0.52 45 x0.76 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 x0.58 56 x0.81 76 x1.09 99 x1.41 123 x1.75
75 45 x0.6 62 x0.82 82 x1.1 106 x1.41 131 x1.74
80 49 x0.62 67 x0.84 88 x1.1 112 x1.41 138 x1.73
85 54 x0.63 72 x0.85 94 x1.11 119 x1.4 145 x1.71
90 58 x0.65 77 x0.86 100 x1.11 125 x1.39 152 x1.69
95 62 x0.66 82 x0.86 105 x1.11 131 x1.38 159 x1.68
100 66 x0.66 87 x0.87 111 x1.11 137 x1.37 166 x1.66
105 71 x0.67 91 x0.87 116 x1.1 143 x1.36 172 x1.64
110 75 x0.68 96 x0.87 121 x1.1 149 x1.35 178 x1.62
115 78 x0.68 100 x0.87 126 x1.09 154 x1.34 184 x1.6
120 82 x0.69 105 x0.87 131 x1.09 160 x1.33 190 x1.59
125 86 x0.69 109 x0.87 135 x1.08 165 x1.32 196 x1.57
130 90 x0.69 113 x0.87 140 x1.08 170 x1.31 202 x1.55
135 93 x0.69 117 x0.87 145 x1.07 175 x1.3 207 x1.53
140 97 x0.69 121 x0.86 149 x1.06 180 x1.29 212 x1.52
All 44 64 89 118 149

These male standards were last updated 2 days ago and are based on 81,000 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 14 x0.34 27 x0.66 44 x1.1 64 x1.61
45 7 x0.15 16 x0.36 30 x0.67 48 x1.08 70 x1.55
50 8 x0.17 19 x0.37 33 x0.67 53 x1.05 75 x1.5
55 10 x0.18 21 x0.38 37 x0.67 57 x1.03 80 x1.45
60 12 x0.19 23 x0.39 40 x0.66 60 x1.01 84 x1.4
65 13 x0.2 25 x0.39 43 x0.65 64 x0.98 88 x1.36
70 15 x0.21 28 x0.39 45 x0.65 67 x0.96 92 x1.32
75 16 x0.22 30 x0.4 48 x0.64 71 x0.94 96 x1.28
80 18 x0.22 32 x0.4 51 x0.63 74 x0.92 100 x1.25
85 19 x0.23 34 x0.4 53 x0.62 77 x0.9 103 x1.21
90 21 x0.23 36 x0.4 55 x0.61 79 x0.88 106 x1.18
95 22 x0.23 37 x0.39 58 x0.61 82 x0.86 110 x1.15
100 24 x0.24 39 x0.39 60 x0.6 85 x0.85 113 x1.13
105 25 x0.24 41 x0.39 62 x0.59 87 x0.83 116 x1.1
110 26 x0.24 43 x0.39 64 x0.58 90 x0.82 118 x1.08
115 28 x0.24 44 x0.39 66 x0.57 92 x0.8 121 x1.05
120 29 x0.24 46 x0.38 68 x0.57 95 x0.79 124 x1.03
All 13 25 43 66 93

These female standards were last updated 2 days 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 Press 8,246,000 lifts Squat 4,845,000 lifts Deadlift 4,945,000 lifts Shoulder Press 1,285,000 lifts Incline Bench Press 214,000 lifts Barbell Curl 636,000 lifts Military Press 33,000 lifts Front Squat 428,000 lifts Bent Over Row 401,000 lifts Sumo Deadlift 20,000 lifts Hex Bar Deadlift 141,000 lifts Romanian Deadlift 93,000 lifts Hip Thrust 76,000 lifts Close Grip Bench Press 8,000 lifts Barbell Shrug 54,000 lifts Pendlay Row 26,000 lifts Preacher Curl 7,000 lifts Decline Bench Press 44,000 lifts Rack Pull 6,000 lifts Box Squat 4,000 lifts Lying Tricep Extension 24,000 lifts T-Bar Row 33,000 lifts Wrist Curl 1,000 lifts Barbell Lunge 1,000 lifts Stiff Legged Deadlift 2,000 lifts Upright Row 33,000 lifts Floor Press 1,000 lifts Tricep Extension 31,000 lifts Good Morning 18,000 lifts Bulgarian Split Squat 2,000 lifts Split Squat 913 lifts Reverse Wrist Curl 739 lifts Zercher Squat 1,000 lifts Landmine Squat 669 lifts

Bodyweight

Pull Ups 688,000 lifts Push Ups 315,000 lifts Dips 278,000 lifts Chin Ups 134,000 lifts Bodyweight Squat 5,000 lifts Muscle Ups 33,000 lifts Sit Ups 35,000 lifts One Arm Push Ups 2,000 lifts Burpees 2,000 lifts Single Leg Squat 5,000 lifts Crunches 20,000 lifts Handstand Push Ups 1,000 lifts Lunge 1,000 lifts

Olympic

Power Clean 342,000 lifts Snatch 126,000 lifts Clean 97,000 lifts Clean and Jerk 122,000 lifts Push Press 83,000 lifts Overhead Squat 4,000 lifts Clean and Press 97,000 lifts Power Snatch 1,000 lifts Push Jerk 9,000 lifts Thruster 12,000 lifts

Dumbbell

Dumbbell Bench Press 454,000 lifts Dumbbell Curl 415,000 lifts Dumbbell Shoulder Press 236,000 lifts Incline Dumbbell Bench Press 100,000 lifts Dumbbell Row 104,000 lifts Dumbbell Lateral Raise 70,000 lifts Dumbbell Hammer Curl 10,000 lifts Dumbbell Fly 30,000 lifts Dumbbell Shrug 35,000 lifts Goblet Squat 3,000 lifts Dumbbell Tricep Extension 22,000 lifts Dumbbell Lunge 25,000 lifts Dumbbell Front Raise 27,000 lifts Arnold Press 2,000 lifts Dumbbell Bulgarian Split Squat 3,000 lifts Dumbbell Concentration Curl 20,000 lifts Dumbbell Pullover 1,000 lifts Lying Dumbbell Tricep Extension 10,000 lifts Dumbbell Reverse Fly 951 lifts Decline Dumbbell Bench Press 1,000 lifts Incline Dumbbell Curl 1,000 lifts Incline Dumbbell Fly 12,000 lifts

Machine

Sled Leg Press 192,000 lifts Horizontal Leg Press 115,000 lifts Chest Press 9,000 lifts Leg Extension 71,000 lifts Machine Shoulder Press 4,000 lifts Calf Raise 41,000 lifts Seated Leg Curl 28,000 lifts Pec Deck Fly 3,000 lifts Lying Leg Curl 21,000 lifts Vertical Leg Press 3,000 lifts Hip Abduction 2,000 lifts Hack Squat 3,000 lifts Seated Calf Raise 1,000 lifts Hip Adduction 1,000 lifts

Cable

Lat Pulldown 171,000 lifts Seated Cable Row 9,000 lifts Tricep Pushdown 45,000 lifts Tricep Rope Pushdown 35,000 lifts Cable Fly 2,000 lifts Face Pull 3,000 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 Barbell Curl Military Press Front Squat Bent Over Row Sumo Deadlift Hex Bar Deadlift Romanian Deadlift Hip Thrust Close Grip Bench Press Barbell Shrug Pendlay Row Preacher Curl Decline Bench Press Rack Pull Box Squat Lying Tricep Extension T-Bar Row Wrist Curl Barbell Lunge Stiff Legged Deadlift Upright Row Floor Press Tricep Extension Good Morning Bulgarian Split Squat Split Squat Reverse Wrist Curl Zercher Squat Landmine Squat