Skip to content

Incline Bench Press Strength Standards

See where your incline bench press ranks. Standards derived from 2.5M+ competition bench press results using the established 78% ratio.

Incline Bench Press Strength Standards

Estimated at 78% of flat bench press — based on Bench Press from 2.5M+ verified competition results.

How these standards are calculated: Estimated at 78% of flat bench press. Direct competition data is only available for squat, bench press, and deadlift. Compare against Bench Press Standards.

Where Do You Stand?

Enter your weight class and incline bench press to see your percentile ranking among competitive powerlifters.

percentile

Tier:

Incline Bench Press Standards by Weight Class

Strength tiers are based on percentile rankings within competition data. Values shown in both kg and lb.

Incline Bench Press strength standards by IPF weight class and experience tier
Weight Class Beginner Novice Intermediate Advanced Elite

Beginner = bottom 25% | Novice = 25-50th % | Intermediate = 50-75th % | Advanced = 75-90th % | Elite = top 10%
Derived exercise: values estimated from Bench Press using a 78% ratio.

RPE Guidance for Incline Bench Press

RPE 6-7
Warm-Up / Technique
2-3 reps left in reserve. Use for warm-up sets and technique practice. Ideal for beginners learning movement patterns.
RPE 8
Working Sets
2 reps left in reserve. The bread and butter of RPE programming. Builds strength without excessive fatigue accumulation.
RPE 9
Heavy / Peak Sets
1 rep left in reserve. Use for top sets in peaking phases. Requires adequate recovery between sessions.
RPE 10
Max Effort / Competition
True maximum effort. Reserve for competition or true 1RM testing. Use sparingly in training.
Calculate Your Incline Bench Press E1RM View RPE Chart

Understanding Incline Bench Press Standards

The incline bench press targets the upper chest (clavicular head of the pectoralis major) and front deltoids. Performed at a 30-45 degree angle, it is a key exercise for balanced chest development and a common accessory for bench press strength.

Our incline bench standards are estimated at 78% of the flat bench press from over 2.5 million competition results. The incline angle reduces pec activation and increases shoulder demand, which explains the roughly 20% reduction compared to flat pressing.

Incline vs Flat Bench

The average lifter incline benches 75-85% of their flat bench, with 78% being the mean at a standard 30-degree incline. Steeper angles (45 degrees) shift more load to the shoulders and further reduce the weight. Compare your flat bench on our Bench Press Standards page.

Related Tools

E1RM Calculator Estimate your one-rep max from any set Strength Benchmarks Compare all your main lifts at once RPE Chart RPE to percentage reference table Backoff Calculator Program accessory sets from your top set

Frequently Asked Questions

Most lifters incline bench 75-85% of their flat bench press. At a 30-degree incline, 78% is average. At 45 degrees, expect closer to 70%. If your ratio is below 70%, your upper chest and front delts may need more direct work.
A 30-degree incline maximizes upper chest activation while allowing significant loading. A 45-degree angle shifts more emphasis to the front deltoids. Most lifters benefit from training both angles.
While not strictly necessary, incline pressing builds upper chest mass and front delt strength that flat benching alone does not fully develop. For balanced physique and pressing strength, it is highly recommended.
← Back to all exercises