Incline Bench Press Strength Standards for Men and Women

Discover how your Incline Bench Press performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Incline Bench Press Strength Level

Calculate Your Incline Bench Press Strength

Incline Bench Press Weight Standards

Compare your Incline Bench Press performance to these weight standards and see where you stand.

Beginner101 lbs
Novice145 lbs
Intermediate199 lbs
Advanced263 lbs
Elite332 lbs

Incline Bench Press Bodyweight Ratio Standards

See how your Incline Bench Press strength measures up relative to your body weight.

LevelBodyweight Ratio
LevelBodyweight Ratio

Incline Bench Press Standards by Bodyweight

Find the Incline Bench Press strength standards for your specific body weight.
110 lbs51 lbs78 lbs111 lbs151 lbs195 lbs
120 lbs61 lbs89 lbs125 lbs168 lbs214 lbs
130 lbs70 lbs101 lbs139 lbs183 lbs232 lbs
140 lbs80 lbs112 lbs152 lbs199 lbs249 lbs
150 lbs89 lbs123 lbs165 lbs213 lbs265 lbs
160 lbs98 lbs134 lbs178 lbs228 lbs281 lbs
170 lbs107 lbs145 lbs190 lbs242 lbs297 lbs
180 lbs116 lbs155 lbs202 lbs255 lbs312 lbs
190 lbs125 lbs165 lbs214 lbs268 lbs326 lbs
200 lbs134 lbs175 lbs225 lbs281 lbs340 lbs
210 lbs142 lbs185 lbs236 lbs293 lbs354 lbs
220 lbs151 lbs195 lbs247 lbs305 lbs367 lbs
230 lbs159 lbs204 lbs258 lbs317 lbs380 lbs
240 lbs167 lbs213 lbs268 lbs329 lbs392 lbs
250 lbs175 lbs222 lbs278 lbs340 lbs405 lbs
260 lbs183 lbs231 lbs288 lbs351 lbs416 lbs
270 lbs191 lbs240 lbs297 lbs361 lbs428 lbs
280 lbs198 lbs248 lbs307 lbs372 lbs439 lbs
290 lbs206 lbs257 lbs316 lbs382 lbs451 lbs
300 lbs213 lbs265 lbs325 lbs392 lbs461 lbs
310 lbs220 lbs273 lbs334 lbs402 lbs472 lbs
90 lbs15 lbs33 lbs61 lbs97 lbs140 lbs
100 lbs19 lbs39 lbs68 lbs107 lbs152 lbs
110 lbs22 lbs44 lbs75 lbs116 lbs163 lbs
120 lbs26 lbs49 lbs82 lbs124 lbs173 lbs
130 lbs30 lbs54 lbs89 lbs133 lbs182 lbs
140 lbs33 lbs59 lbs96 lbs141 lbs192 lbs
150 lbs37 lbs64 lbs102 lbs148 lbs201 lbs
160 lbs40 lbs69 lbs108 lbs155 lbs209 lbs
170 lbs44 lbs74 lbs113 lbs162 lbs217 lbs
180 lbs47 lbs78 lbs119 lbs169 lbs225 lbs
190 lbs51 lbs82 lbs124 lbs175 lbs232 lbs
200 lbs54 lbs87 lbs130 lbs182 lbs239 lbs
210 lbs57 lbs91 lbs135 lbs188 lbs246 lbs
220 lbs60 lbs95 lbs140 lbs193 lbs253 lbs
230 lbs64 lbs99 lbs145 lbs199 lbs259 lbs
240 lbs67 lbs103 lbs149 lbs205 lbs266 lbs
250 lbs70 lbs106 lbs154 lbs210 lbs272 lbs
260 lbs73 lbs110 lbs158 lbs215 lbs278 lbs

Incline Bench Press Standards by Age

Discover how Incline Bench Press strength standards vary across different age groups.
1586 lbs124 lbs170 lbs224 lbs283 lbs
2098 lbs141 lbs194 lbs256 lbs324 lbs
25101 lbs145 lbs199 lbs263 lbs332 lbs
30101 lbs145 lbs199 lbs263 lbs332 lbs
35101 lbs145 lbs199 lbs263 lbs332 lbs
40101 lbs145 lbs199 lbs263 lbs332 lbs
4596 lbs137 lbs189 lbs250 lbs315 lbs
5090 lbs129 lbs178 lbs234 lbs296 lbs
5583 lbs120 lbs165 lbs217 lbs274 lbs
6076 lbs109 lbs151 lbs198 lbs250 lbs
6569 lbs99 lbs136 lbs179 lbs226 lbs
7063 lbs89 lbs123 lbs161 lbs203 lbs
7556 lbs80 lbs110 lbs145 lbs182 lbs
8051 lbs72 lbs99 lbs130 lbs163 lbs
8546 lbs65 lbs89 lbs116 lbs147 lbs
9041 lbs59 lbs80 lbs105 lbs132 lbs
1528 lbs52 lbs86 lbs128 lbs177 lbs
2032 lbs59 lbs98 lbs146 lbs202 lbs
2532 lbs61 lbs100 lbs150 lbs207 lbs
3032 lbs61 lbs100 lbs150 lbs207 lbs
3532 lbs61 lbs100 lbs150 lbs207 lbs
4032 lbs61 lbs100 lbs150 lbs207 lbs
4531 lbs58 lbs95 lbs143 lbs197 lbs
5029 lbs54 lbs90 lbs134 lbs185 lbs
5527 lbs50 lbs83 lbs124 lbs171 lbs
6025 lbs46 lbs76 lbs114 lbs157 lbs
6523 lbs42 lbs69 lbs103 lbs142 lbs
7021 lbs38 lbs62 lbs93 lbs128 lbs
7519 lbs34 lbs56 lbs83 lbs114 lbs
8017 lbs31 lbs50 lbs75 lbs103 lbs
8516 lbs28 lbs45 lbs67 lbs92 lbs
9015 lbs26 lbs41 lbs61 lbs83 lbs

Incline Bench Press Overview

The Incline Bench Press targets your upper chest and shoulders by pressing a barbell or dumbbells upward while lying on an inclined bench, promoting muscle strength and hypertrophy.

Muscles Worked

Equipment Needed

Incline Bench, Barbell or Dumbbells

How To Perform the Incline Bench Press

  1. Set an adjustable bench to a 30-45 degree incline and lie back on it.
  2. Grasp the barbell with a shoulder-width grip or hold a dumbbell in each hand.
  3. Position the weights at chest level with elbows bent and pointed down.
  4. Inhale, then press the weights up until your arms are fully extended.
  5. Exhale as you lower the weights back to the starting position with control.
  6. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Incline Bench Press for proper technique and tips.

Pro Tips for Incline Bench Press

  • Keep your feet flat on the floor for stability.
  • Avoid flaring your elbows too wide to prevent shoulder strain.
  • Maintain a slight arch in your lower back.
  • Control the movement to maximize muscle engagement and minimize injury risk.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Incline Bench Press?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now