What is a good Incline Push Up?
For a 180 lb male, an Intermediate Incline Push Up is about 34 lb (0.19x bodyweight). Advanced starts around 64 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.
Incline Push Up Standards by Bodyweight
Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.
| 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 |
The Incline Push Up standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.
Incline Push Up Standards by Age
How the Incline Push Up standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.
| 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 |
The Incline Push Up standard at each level as age rises, for the sex selected above. Exact numbers in the table above.
Check Your Incline Push Up Level
Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.
What the Incline Push Up Strength Levels Mean
You are learning the movement on the Incline Push Up, building the shoulder stability and pressing coordination needed to handle heavier loads safely.
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.
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.
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.
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
- 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?
The levels on this page are estimates from the FitnessVolt strength standards model. The Incline Push Up table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Incline Push Up itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 29, 2026
- Level tables: the FitnessVolt strength standards model, not meet data.
- Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/
Frequently Asked Questions
Related Exercise Standards
