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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Incline Bench Press standards are based on 1,703,955 lifts by Strength Level users

How To

Male
Female

Male

Male Incline Bench Press Standards (kg)

Weight

Strength Level	Weight
Beginner	44 kg
Novice	64 kg
Intermediate	89 kg
Advanced	118 kg
Elite	149 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	1.75x

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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	22	34	49	67	87
55	27	40	56	76	97
60	32	46	63	83	106
65	36	51	70	91	114
70	41	57	76	98	122
75	45	62	82	105	130
80	50	67	88	112	138
85	54	73	94	119	145
90	59	78	100	125	152
95	63	82	105	131	159
100	67	87	111	137	165
105	71	92	116	143	172
110	75	96	121	149	178
115	79	101	126	154	184
120	83	105	131	160	190
125	87	110	136	165	196
130	91	114	141	170	201
135	94	118	145	175	207
140	98	122	150	180	212

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	55	76	100	127
20	43	63	87	115	145
25	44	64	89	118	149
30	44	64	89	118	149
35	44	64	89	118	149
40	44	64	89	118	149
45	42	61	84	112	142
50	39	57	79	105	133
55	36	53	73	97	123
60	33	48	67	89	112
65	30	44	60	80	101
70	27	39	54	72	91
75	24	35	49	64	81
80	22	31	43	57	73
85	19	28	39	51	65
90	17	25	35	46	59

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%

3x6 6%

4x10 5%

3x12 5%

4x5 3%

4x6 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	12%	2047
2	3	8	10%	1696
3	3	5	7%	1198
4	5	5	7%	1144
5	4	8	7%	1083
6	3	6	6%	915
7	4	10	5%	912
8	3	12	5%	880
9	4	5	3%	481
10	4	6	3%	464

Calculate Your Strength Level

Female

Female Incline Bench Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	13 kg
Novice	26 kg
Intermediate	44 kg
Advanced	67 kg
Elite	93 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.40x
Intermediate	0.65x
Advanced	1.00x
Elite	1.40x

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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	13	26	42	61
45	7	16	29	47	67
50	9	19	33	51	72
55	11	21	36	56	78
60	12	24	40	60	82
65	14	26	43	64	87
70	16	29	46	67	91
75	18	31	49	71	95
80	20	33	52	74	99
85	21	36	54	77	103
90	23	38	57	81	107
95	25	40	60	84	110
100	26	42	62	86	114
105	28	44	65	89	117
110	29	46	67	92	120
115	31	48	69	95	123
120	32	49	71	97	126

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	22	38	57	79
20	13	25	43	65	90
25	13	26	44	67	93
30	13	26	44	67	93
35	13	26	44	67	93
40	13	26	44	67	93
45	13	25	42	63	88
50	12	23	39	59	83
55	11	22	36	55	76
60	10	20	33	50	70
65	9	18	30	45	63
70	8	16	27	41	56
75	7	14	24	36	51
80	7	13	21	33	45
85	6	11	19	29	40
90	5	10	17	26	36

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%

3x5 5%

3x6 4%

4x5 4%

5x5 4%

2x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	284
2	3	8	10%	168
3	4	10	8%	141
4	3	12	6%	109
5	4	8	6%	96
6	3	5	5%	89
7	3	6	4%	75
8	4	5	4%	63
9	5	5	4%	61
10	2	10	3%	50

Calculate Your Strength Level

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Recommended Program

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

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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.

Other Languages

Incline Bench Press (EN)
Schrägbankdrücken (DE)
Press de banca inclinado (ES)
Développé incliné (FR)
Wyciskanie sztangi na ławce dodatniej (PL)
Panca inclinata (IT)
Supino inclinado (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	22	34	49	67	87
55	27	40	56	76	97
60	32	46	63	83	106
65	36	51	70	91	114
70	41	57	76	98	122
75	45	62	82	105	130
80	50	67	88	112	138
85	54	73	94	119	145
90	59	78	100	125	152
95	63	82	105	131	159
100	67	87	111	137	165
105	71	92	116	143	172
110	75	96	121	149	178
115	79	101	126	154	184
120	83	105	131	160	190
125	87	110	136	165	196
130	91	114	141	170	201
135	94	118	145	175	207
140	98	122	150	180	212

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	55	76	100	127
20	43	63	87	115	145
25	44	64	89	118	149
30	44	64	89	118	149
35	44	64	89	118	149
40	44	64	89	118	149
45	42	61	84	112	142
50	39	57	79	105	133
55	36	53	73	97	123
60	33	48	67	89	112
65	30	44	60	80	101
70	27	39	54	72	91
75	24	35	49	64	81
80	22	31	43	57	73
85	19	28	39	51	65
90	17	25	35	46	59

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	13	26	42	61
45	7	16	29	47	67
50	9	19	33	51	72
55	11	21	36	56	78
60	12	24	40	60	82
65	14	26	43	64	87
70	16	29	46	67	91
75	18	31	49	71	95
80	20	33	52	74	99
85	21	36	54	77	103
90	23	38	57	81	107
95	25	40	60	84	110
100	26	42	62	86	114
105	28	44	65	89	117
110	29	46	67	92	120
115	31	48	69	95	123
120	32	49	71	97	126

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	22	38	57	79
20	13	25	43	65	90
25	13	26	44	67	93
30	13	26	44	67	93
35	13	26	44	67	93
40	13	26	44	67	93
45	13	25	42	63	88
50	12	23	39	59	83
55	11	22	36	55	76
60	10	20	33	50	70
65	9	18	30	45	63
70	8	16	27	41	56
75	7	14	24	36	51
80	7	13	21	33	45
85	6	11	19	29	40
90	5	10	17	26	36

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	284
2	3	8	10%	168
3	4	10	8%	141
4	3	12	6%	109
5	4	8	6%	96
6	3	5	5%	89
7	3	6	4%	75
8	4	5	4%	63
9	5	5	4%	61
10	2	10	3%	50

BW	Beg.	Nov.	Int.	Adv.	Elite
50	22	34	49	67	87
55	27	40	56	76	97
60	32	46	63	83	106
65	36	51	70	91	114
70	41	57	76	98	122
75	45	62	82	105	130
80	50	67	88	112	138
85	54	73	94	119	145
90	59	78	100	125	152
95	63	82	105	131	159
100	67	87	111	137	165
105	71	92	116	143	172
110	75	96	121	149	178
115	79	101	126	154	184
120	83	105	131	160	190
125	87	110	136	165	196
130	91	114	141	170	201
135	94	118	145	175	207
140	98	122	150	180	212

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	55	76	100	127
20	43	63	87	115	145
25	44	64	89	118	149
30	44	64	89	118	149
35	44	64	89	118	149
40	44	64	89	118	149
45	42	61	84	112	142
50	39	57	79	105	133
55	36	53	73	97	123
60	33	48	67	89	112
65	30	44	60	80	101
70	27	39	54	72	91
75	24	35	49	64	81
80	22	31	43	57	73
85	19	28	39	51	65
90	17	25	35	46	59

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	13	26	42	61
45	7	16	29	47	67
50	9	19	33	51	72
55	11	21	36	56	78
60	12	24	40	60	82
65	14	26	43	64	87
70	16	29	46	67	91
75	18	31	49	71	95
80	20	33	52	74	99
85	21	36	54	77	103
90	23	38	57	81	107
95	25	40	60	84	110
100	26	42	62	86	114
105	28	44	65	89	117
110	29	46	67	92	120
115	31	48	69	95	123
120	32	49	71	97	126

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	22	38	57	79
20	13	25	43	65	90
25	13	26	44	67	93
30	13	26	44	67	93
35	13	26	44	67	93
40	13	26	44	67	93
45	13	25	42	63	88
50	12	23	39	59	83
55	11	22	36	55	76
60	10	20	33	50	70
65	9	18	30	45	63
70	8	16	27	41	56
75	7	14	24	36	51
80	7	13	21	33	45
85	6	11	19	29	40
90	5	10	17	26	36

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	284
2	3	8	10%	168
3	4	10	8%	141
4	3	12	6%	109
5	4	8	6%	96
6	3	5	5%	89
7	3	6	4%	75
8	4	5	4%	63
9	5	5	4%	61
10	2	10	3%	50

BW	Beg.	Nov.	Int.	Adv.	Elite
50	22	34	49	67	87
55	27	40	56	76	97
60	32	46	63	83	106
65	36	51	70	91	114
70	41	57	76	98	122
75	45	62	82	105	130
80	50	67	88	112	138
85	54	73	94	119	145
90	59	78	100	125	152
95	63	82	105	131	159
100	67	87	111	137	165
105	71	92	116	143	172
110	75	96	121	149	178
115	79	101	126	154	184
120	83	105	131	160	190
125	87	110	136	165	196
130	91	114	141	170	201
135	94	118	145	175	207
140	98	122	150	180	212

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	55	76	100	127
20	43	63	87	115	145
25	44	64	89	118	149
30	44	64	89	118	149
35	44	64	89	118	149
40	44	64	89	118	149
45	42	61	84	112	142
50	39	57	79	105	133
55	36	53	73	97	123
60	33	48	67	89	112
65	30	44	60	80	101
70	27	39	54	72	91
75	24	35	49	64	81
80	22	31	43	57	73
85	19	28	39	51	65
90	17	25	35	46	59

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	13	26	42	61
45	7	16	29	47	67
50	9	19	33	51	72
55	11	21	36	56	78
60	12	24	40	60	82
65	14	26	43	64	87
70	16	29	46	67	91
75	18	31	49	71	95
80	20	33	52	74	99
85	21	36	54	77	103
90	23	38	57	81	107
95	25	40	60	84	110
100	26	42	62	86	114
105	28	44	65	89	117
110	29	46	67	92	120
115	31	48	69	95	123
120	32	49	71	97	126

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	22	38	57	79
20	13	25	43	65	90
25	13	26	44	67	93
30	13	26	44	67	93
35	13	26	44	67	93
40	13	26	44	67	93
45	13	25	42	63	88
50	12	23	39	59	83
55	11	22	36	55	76
60	10	20	33	50	70
65	9	18	30	45	63
70	8	16	27	41	56
75	7	14	24	36	51
80	7	13	21	33	45
85	6	11	19	29	40
90	5	10	17	26	36

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	284
2	3	8	10%	168
3	4	10	8%	141
4	3	12	6%	109
5	4	8	6%	96
6	3	5	5%	89
7	3	6	4%	75
8	4	5	4%	63
9	5	5	4%	61
10	2	10	3%	50