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.
Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.
A solid (Intermediate) Incline Push Up for a 180 lb male is about 34 lb (0.19x bodyweight). Use the calculator below to convert your own Incline Push Up into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 64 lb (0.36x bodyweight).
FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles
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?
That clears the median for this bodyweight and gives you a useful benchmark for the next tier.
Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.
Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.
Reader Data Is Still Building
We do not have enough reader-submitted Incline Push Up entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:
Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.
How Much Should You Incline Push Up?
Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.
How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.
| 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 |
Is Your Incline Push Up Good?
A quick read on what counts as a good Incline Push Up at each level, for a typical male and female lifter.
Men (180 lb): a good (Intermediate) Incline Push Up is about 34 lb (0.19x bodyweight). Advanced lifters hit 64 lb (0.36x), and Elite is 98 lb (0.54x).
Women (140 lb): a good (Intermediate) Incline Push Up is about 17 lb (0.12x bodyweight). Advanced lifters hit 36 lb (0.26x), and Elite is 58 lb (0.41x).
How Much Should You Be Able to Incline Push Up?
Men: a 180 lb male should lift about 34 lb at an Intermediate level.
Women: a 140 lb female should lift about 17 lb at an Intermediate level.
By bodyweight (men): A 150 lb lifter lifts about 31 lb, and a 220 lb lifter lifts about 36 lb at an Intermediate level. Find your exact bodyweight in the table above.
By age (men): at an Intermediate level a 30 year old male lifts about 34 lb, while by age 50 the Intermediate standard is about 27 lb. See the By Age tab for every age band.
FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles
How Does Age Affect Incline Push Up Strength?
How Incline Push Up standards change across different age groups. Values represent a 1RM in lbs.
How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.
| 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?
FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 29, 2026
Is Your Incline Push Up Good for Your Weight?
Use this page to compare your Incline Push Up against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:
- Start with Standards to find the tier closest to your bodyweight.
- Use Gym Percentiles when you want self-reported gym comparisons.
- Use Competition for verified meet-result percentiles where the lift supports it.
- Use By Age when age-segmented gym data is available.
If you do not know your 1RM, use the one rep max 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.
The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.
Frequently Asked Questions
