Incline Push Up Strength Standards for Men and Women
Discover how your Incline Push Up performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Incline Push Up Strength Level
Calculate Your Incline Push Up Strength
Incline Push Up Rep Standards
Compare your Incline Push Up performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 7 |
| Intermediate | 34 |
| Advanced | 68 |
| Elite | 109 |
Incline Push Up Standards by Bodyweight
Find the Incline Push Up strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | < 1 | 25 | 60 | 103 |
| 120 lbs | < 1 | < 1 | 28 | 63 | 104 |
| 130 lbs | < 1 | 6 | 30 | 64 | 104 |
| 140 lbs | < 1 | 8 | 33 | 66 | 104 |
| 150 lbs | < 1 | 10 | 34 | 66 | 104 |
| 160 lbs | < 1 | 11 | 36 | 67 | 103 |
| 170 lbs | < 1 | 12 | 37 | 67 | 102 |
| 180 lbs | < 1 | 13 | 37 | 67 | 101 |
| 190 lbs | < 1 | 14 | 38 | 67 | 100 |
| 200 lbs | < 1 | 15 | 39 | 67 | 99 |
| 210 lbs | < 1 | 16 | 39 | 67 | 98 |
| 220 lbs | < 1 | 17 | 39 | 67 | 97 |
| 230 lbs | < 1 | 18 | 40 | 66 | 96 |
| 240 lbs | < 1 | 18 | 40 | 66 | 94 |
| 250 lbs | < 1 | 19 | 40 | 65 | 93 |
| 260 lbs | < 1 | 19 | 40 | 65 | 92 |
| 270 lbs | 1 | 19 | 40 | 64 | 91 |
| 280 lbs | 2 | 20 | 40 | 64 | 90 |
| 290 lbs | 2 | 20 | 40 | 63 | 89 |
| 300 lbs | 3 | 20 | 39 | 62 | 87 |
| 310 lbs | 3 | 20 | 39 | 62 | 86 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 12 | 34 | 60 |
| 100 lbs | < 1 | < 1 | 14 | 36 | 61 |
| 110 lbs | < 1 | < 1 | 16 | 37 | 62 |
| 120 lbs | < 1 | < 1 | 18 | 38 | 61 |
| 130 lbs | < 1 | < 1 | 19 | 39 | 61 |
| 140 lbs | < 1 | 5 | 20 | 39 | 61 |
| 150 lbs | < 1 | 6 | 20 | 39 | 60 |
| 160 lbs | < 1 | 7 | 21 | 39 | 59 |
| 170 lbs | < 1 | 8 | 21 | 39 | 58 |
| 180 lbs | < 1 | 8 | 21 | 39 | 57 |
| 190 lbs | < 1 | 9 | 22 | 38 | 57 |
| 200 lbs | < 1 | 9 | 22 | 38 | 56 |
| 210 lbs | < 1 | 9 | 22 | 37 | 55 |
| 220 lbs | < 1 | 9 | 22 | 37 | 54 |
| 230 lbs | < 1 | 10 | 21 | 37 | 53 |
| 240 lbs | < 1 | 10 | 21 | 36 | 52 |
| 250 lbs | < 1 | 10 | 21 | 36 | 51 |
| 260 lbs | < 1 | 10 | 21 | 35 | 50 |
Incline Push Up Standards by Age
Discover how Incline Push Up strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 5 | 27 | 57 | 91 |
| 20 | < 1 | 10 | 35 | 69 | 108 |
| 25 | < 1 | 10 | 37 | 71 | 112 |
| 30 | < 1 | 10 | 37 | 71 | 112 |
| 35 | < 1 | 10 | 37 | 71 | 112 |
| 40 | < 1 | 10 | 37 | 71 | 112 |
| 45 | < 1 | 9 | 33 | 66 | 104 |
| 50 | < 1 | 7 | 30 | 61 | 96 |
| 55 | < 1 | 4 | 25 | 54 | 87 |
| 60 | < 1 | < 1 | 21 | 47 | 77 |
| 65 | < 1 | < 1 | 16 | 40 | 67 |
| 70 | < 1 | < 1 | 12 | 33 | 58 |
| 75 | < 1 | < 1 | 9 | 27 | 49 |
| 80 | < 1 | < 1 | 5 | 21 | 41 |
| 85 | < 1 | < 1 | < 1 | 16 | 34 |
| 90 | < 1 | < 1 | < 1 | 12 | 28 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 13 | 32 | 54 |
| 20 | < 1 | < 1 | 18 | 40 | 65 |
| 25 | < 1 | < 1 | 19 | 42 | 68 |
| 30 | < 1 | < 1 | 19 | 42 | 68 |
| 35 | < 1 | < 1 | 19 | 42 | 68 |
| 40 | < 1 | < 1 | 19 | 42 | 68 |
| 45 | < 1 | < 1 | 17 | 38 | 63 |
| 50 | < 1 | < 1 | 14 | 34 | 57 |
| 55 | < 1 | < 1 | 12 | 30 | 51 |
| 60 | < 1 | < 1 | 9 | 25 | 44 |
| 65 | < 1 | < 1 | 6 | 20 | 37 |
| 70 | < 1 | < 1 | < 1 | 15 | 31 |
| 75 | < 1 | < 1 | < 1 | 11 | 25 |
| 80 | < 1 | < 1 | < 1 | 8 | 19 |
| 85 | < 1 | < 1 | < 1 | 4 | 15 |
| 90 | < 1 | < 1 | < 1 | < 1 | 11 |
Incline Push Up Overview
An Incline Push Up is a variation of the traditional push-up where the hands are elevated on a platform, targeting the upper chest and shoulders while reducing the strain on the wrists and lower back.
Muscles Worked
Equipment Needed
Elevated Surface (bench, step, or sturdy chair)
How To Perform the Incline Push Up
- Find a sturdy elevated surface such as a bench, step, or sturdy chair.
- Place your hands shoulder-width apart on the elevated surface, keeping your arms straight but not locked.
- Step your feet back so your body forms a straight line from your head to your heels.
- Engage your core and glutes to maintain a neutral spine.
- Lower your chest toward the elevated surface by bending your elbows, keeping them at a 45-degree angle to your body.
- Pause briefly when your chest is just above the surface.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Want to perfect your form? Check out our detailed guide on Incline Push Up for proper technique and tips.
Pro Tips for Incline Push Up
- Ensure the elevated surface is stable to avoid accidents.
- Keep your body in a straight line to avoid sagging hips or arched back.
- Focus on controlled movements to maximize muscle engagement.
- Adjust the height of the elevated surface to make the exercise easier or harder.
- If you experience wrist discomfort, try using push-up handles or a different surface.
Incline Push Up Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Incline Push Up?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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