A 180 lb male with an Intermediate-level Incline Push Up of 34 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 64 lbs (0.36x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your Incline Push Up? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Incline Push Up?
How Much Should You Incline Push Up?
1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | < 1 | 22 | 57 | 100 |
| 120 | < 1 | < 1 | 25 | 60 | 101 |
| 130 | < 1 | 3 | 27 | 61 | 101 |
| 140 | < 1 | 5 | 30 | 63 | 101 |
| 150 | < 1 | 7 | 31 | 63 | 101 |
| 160 | < 1 | 8 | 33 | 64 | 100 |
| 170 | < 1 | 9 | 34 | 64 | 99 |
| 180 | < 1 | 10 | 34 | 64 | 98 |
| 190 | < 1 | 11 | 35 | 64 | 97 |
| 200 | < 1 | 12 | 36 | 64 | 96 |
| 210 | < 1 | 13 | 36 | 64 | 95 |
| 220 | < 1 | 14 | 36 | 64 | 94 |
| 230 | < 1 | 15 | 37 | 63 | 93 |
| 240 | < 1 | 15 | 37 | 63 | 91 |
| 250 | < 1 | 16 | 37 | 62 | 90 |
| 260 | < 1 | 16 | 37 | 62 | 89 |
| 270 | 1 | 16 | 37 | 61 | 88 |
| 280 | 2 | 17 | 37 | 61 | 87 |
| 290 | 2 | 17 | 37 | 60 | 86 |
| 300 | 3 | 17 | 36 | 59 | 84 |
| 310 | 3 | 17 | 36 | 59 | 83 |
| 90 | < 1 | < 1 | 9 | 31 | 57 |
| 100 | < 1 | < 1 | 11 | 33 | 58 |
| 110 | < 1 | < 1 | 13 | 34 | 59 |
| 120 | < 1 | < 1 | 15 | 35 | 58 |
| 130 | < 1 | < 1 | 16 | 36 | 58 |
| 140 | < 1 | 2 | 17 | 36 | 58 |
| 150 | < 1 | 3 | 17 | 36 | 57 |
| 160 | < 1 | 4 | 18 | 36 | 56 |
| 170 | < 1 | 5 | 18 | 36 | 55 |
| 180 | < 1 | 5 | 18 | 36 | 54 |
| 190 | < 1 | 6 | 19 | 35 | 54 |
| 200 | < 1 | 6 | 19 | 35 | 53 |
| 210 | < 1 | 6 | 19 | 34 | 52 |
| 220 | < 1 | 6 | 19 | 34 | 51 |
| 230 | < 1 | 7 | 18 | 34 | 50 |
| 240 | < 1 | 7 | 18 | 33 | 49 |
| 250 | < 1 | 7 | 18 | 33 | 48 |
| 260 | < 1 | 7 | 18 | 32 | 47 |
How Does Age Affect Incline Push Up Strength?
How Incline Push Up standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 2 | 24 | 54 | 88 |
| 20 | < 1 | 7 | 32 | 66 | 105 |
| 25 | < 1 | 7 | 34 | 68 | 109 |
| 30 | < 1 | 7 | 34 | 68 | 109 |
| 35 | < 1 | 7 | 34 | 68 | 109 |
| 40 | < 1 | 7 | 34 | 68 | 109 |
| 45 | < 1 | 6 | 30 | 63 | 101 |
| 50 | < 1 | 4 | 27 | 58 | 93 |
| 55 | < 1 | 1 | 22 | 51 | 84 |
| 60 | < 1 | < 1 | 18 | 44 | 74 |
| 65 | < 1 | < 1 | 13 | 37 | 64 |
| 70 | < 1 | < 1 | 9 | 30 | 55 |
| 75 | < 1 | < 1 | 6 | 24 | 46 |
| 80 | < 1 | < 1 | 2 | 18 | 38 |
| 85 | < 1 | < 1 | < 1 | 13 | 31 |
| 90 | < 1 | < 1 | < 1 | 9 | 25 |
| 15 | < 1 | < 1 | 10 | 29 | 51 |
| 20 | < 1 | < 1 | 15 | 37 | 62 |
| 25 | < 1 | < 1 | 16 | 39 | 65 |
| 30 | < 1 | < 1 | 16 | 39 | 65 |
| 35 | < 1 | < 1 | 16 | 39 | 65 |
| 40 | < 1 | < 1 | 16 | 39 | 65 |
| 45 | < 1 | < 1 | 14 | 35 | 60 |
| 50 | < 1 | < 1 | 11 | 31 | 54 |
| 55 | < 1 | < 1 | 9 | 27 | 48 |
| 60 | < 1 | < 1 | 6 | 22 | 41 |
| 65 | < 1 | < 1 | 3 | 17 | 34 |
| 70 | < 1 | < 1 | < 1 | 12 | 28 |
| 75 | < 1 | < 1 | < 1 | 8 | 22 |
| 80 | < 1 | < 1 | < 1 | 5 | 16 |
| 85 | < 1 | < 1 | < 1 | 1 | 12 |
| 90 | < 1 | < 1 | < 1 | < 1 | 8 |
What Do Incline Push Up Strength Standards Mean?
Stronger than 5% of lifters. You are learning the movement on the Incline Push Up, building the shoulder stability and pressing coordination needed to handle heavier loads safely.
Stronger than 20% of lifters. You can press with a consistent path and controlled tempo on the Incline Push Up. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.
Stronger than 50% of lifters. Your Incline Push Up technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.
Stronger than 80% of lifters. You have optimized your Incline Push Up setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.
Stronger than 95% of lifters. Your Incline Push Up is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.
How to Progress Your Incline Push Up
Tier-specific training recommendations to move your Incline Push Up to the next level.
- Train the Incline Push Up 2-3x per week to build pressing strength and shoulder stability.
- Use linear progression: add 2.5-5 lbs per session.
- Practice controlled eccentrics (3-second lowering) to build tendon strength.
- Keep working sets at RPE 6-7 to accumulate quality volume.
- Add a pressing variation (close-grip, incline, or paused) for weak-point development.
- Increase frequency to 2-3 sessions per week with varied rep ranges.
- Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
- Build tricep and shoulder accessory volume to support the Incline Push Up.
- Run 4-6 week blocks with planned volume and intensity progression.
- Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
- Target your sticking point with specific accessory work (board press, pin press, bands).
- Manage total weekly pressing volume (12-20 sets) across all push movements.
- Peak with structured 8-12 week cycles targeting a competition or max attempt.
- Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
- Use the RPE chart for precise percentage work during peaking phases.
- Test your Incline Push Up under competition-style commands and judging.
How to Perform 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.
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.
Where Do These Incline Push Up Standards Come From?
These Incline Push Up standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.
Last Updated: March 30, 2026
Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.
Is Your Incline Push Up Good for Your Weight?
Strength standards help you objectively measure your Incline Push Up performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:
- Find your bodyweight in the left column of the table above.
- Look across the row to find which strength level your 1RM falls into.
- Use the age tab to see how your strength compares within your age group.
- Switch between Male and Female standards using the toggle - each has its own dataset.
If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Incline Push Up 185 lbs for 5 reps, the calculator will estimate your max.
These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.