Independent strength reference
Incline Bench Press Strength Standards
A six-level, lift-specific bodyweight-ratio reference for Incline Bench Press from Beginner to Elite. This table is separate from the overall Strength Score ladder.
- Incline Bench Press reference points for every level from Beginner to Elite
- Male and female tables, with bodyweight and age views in the interactive table
- Lift-specific levels, separate from the overall Strength Score ladder
Incline Bench Press standards by bodyweight (male, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 114-130 lbs | 31 lbs | 79 lbs | 104 lbs | 128 lbs | 153 lbs | 201 lbs |
| 130-150 lbs | 35 lbs | 91 lbs | 119 lbs | 147 lbs | 175 lbs | 231 lbs |
| 150-165 lbs | 39 lbs | 102 lbs | 134 lbs | 165 lbs | 197 lbs | 260 lbs |
| 165-180 lbs | 43 lbs | 112 lbs | 147 lbs | 181 lbs | 216 lbs | 285 lbs |
| 180-200 lbs | 48 lbs | 124 lbs | 162 lbs | 200 lbs | 238 lbs | 314 lbs |
| 200-220 lbs | 53 lbs | 137 lbs | 179 lbs | 221 lbs | 263 lbs | 347 lbs |
| 220-250 lbs | 59 lbs | 153 lbs | 200 lbs | 247 lbs | 294 lbs | 388 lbs |
| 250-300 lbs | 69 lbs | 179 lbs | 234 lbs | 289 lbs | 344 lbs | 454 lbs |
| 300+ lbs | 75 lbs | 195 lbs | 255 lbs | 315 lbs | 375 lbs | 495 lbs |
Values are pounds for a one-rep max at the midpoint of each bodyweight range. "--" means the model does not publish a positive target at that bodyweight. Switch units, sex, and bodyweight or age view in the interactive table.
Incline Bench Press standards by bodyweight (female, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 114-130 lbs | 17 lbs | 44 lbs | 57 lbs | 70 lbs | 84 lbs | 111 lbs |
| 130-150 lbs | 19 lbs | 50 lbs | 65 lbs | 81 lbs | 96 lbs | 127 lbs |
| 150-165 lbs | 22 lbs | 56 lbs | 74 lbs | 91 lbs | 108 lbs | 143 lbs |
| 165-180 lbs | 24 lbs | 62 lbs | 81 lbs | 100 lbs | 119 lbs | 157 lbs |
| 180-200 lbs | 26 lbs | 68 lbs | 89 lbs | 110 lbs | 131 lbs | 172 lbs |
| 200-220 lbs | 29 lbs | 75 lbs | 98 lbs | 121 lbs | 144 lbs | 191 lbs |
| 220-250 lbs | 32 lbs | 84 lbs | 110 lbs | 136 lbs | 162 lbs | 213 lbs |
| 250-300 lbs | 38 lbs | 98 lbs | 129 lbs | 159 lbs | 189 lbs | 250 lbs |
| 300+ lbs | 41 lbs | 107 lbs | 140 lbs | 173 lbs | 206 lbs | 272 lbs |
Values are pounds at the midpoint of each bodyweight range. "--" means the model does not publish a positive target at that bodyweight.
Incline Bench Press standards in kilograms (male, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 52-59 kg | 14 kg | 36 kg | 47 kg | 58 kg | 69 kg | 91 kg |
| 59-68 kg | 16 kg | 41 kg | 54 kg | 67 kg | 79 kg | 105 kg |
| 68-75 kg | 18 kg | 46 kg | 61 kg | 75 kg | 89 kg | 118 kg |
| 75-82 kg | 20 kg | 51 kg | 67 kg | 82 kg | 98 kg | 129 kg |
| 82-91 kg | 22 kg | 56 kg | 73 kg | 91 kg | 108 kg | 142 kg |
| 91-100 kg | 24 kg | 62 kg | 81 kg | 100 kg | 119 kg | 157 kg |
| 100-113 kg | 27 kg | 69 kg | 91 kg | 112 kg | 133 kg | 176 kg |
| 113-136 kg | 31 kg | 81 kg | 106 kg | 131 kg | 156 kg | 206 kg |
| 136+ kg | 34 kg | 88 kg | 116 kg | 143 kg | 170 kg | 225 kg |
The same male standards converted to kilograms and rounded to the nearest kilogram. "--" means the model does not publish a positive target at that bodyweight.
Incline Bench Press standards in kilograms (female, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 52-59 kg | 8 kg | 20 kg | 26 kg | 32 kg | 38 kg | 50 kg |
| 59-68 kg | 9 kg | 23 kg | 29 kg | 37 kg | 44 kg | 58 kg |
| 68-75 kg | 10 kg | 25 kg | 34 kg | 41 kg | 49 kg | 65 kg |
| 75-82 kg | 11 kg | 28 kg | 37 kg | 45 kg | 54 kg | 71 kg |
| 82-91 kg | 12 kg | 31 kg | 40 kg | 50 kg | 59 kg | 78 kg |
| 91-100 kg | 13 kg | 34 kg | 44 kg | 55 kg | 65 kg | 87 kg |
| 100-113 kg | 15 kg | 38 kg | 50 kg | 62 kg | 73 kg | 97 kg |
| 113-136 kg | 17 kg | 44 kg | 59 kg | 72 kg | 86 kg | 113 kg |
| 136+ kg | 19 kg | 49 kg | 64 kg | 78 kg | 93 kg | 123 kg |
The same female standards converted to kilograms and rounded to the nearest kilogram. "--" means the model does not publish a positive target at that bodyweight.
Incline Bench Press standards by age (male, multiple of bodyweight)
| Age | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 14-18 | 0.25x | 0.65x | 0.85x | 1.05x | 1.25x | 1.65x |
| 19-23 | 0.25x | 0.65x | 0.85x | 1.05x | 1.25x | 1.65x |
| 24-29 | 0.25x | 0.65x | 0.85x | 1.05x | 1.25x | 1.65x |
| 30-39 | 0.25x | 0.65x | 0.85x | 1.05x | 1.25x | 1.65x |
| 40-49 | 0.24x | 0.62x | 0.81x | 1x | 1.19x | 1.57x |
| 50-59 | 0.23x | 0.59x | 0.77x | 0.95x | 1.13x | 1.49x |
| 60+ | 0.21x | 0.55x | 0.72x | 0.89x | 1.06x | 1.4x |
Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.
Incline Bench Press standards by age (female, multiple of bodyweight)
| Age | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 14-18 | 0.14x | 0.36x | 0.47x | 0.58x | 0.69x | 0.91x |
| 19-23 | 0.14x | 0.36x | 0.47x | 0.58x | 0.69x | 0.91x |
| 24-29 | 0.14x | 0.36x | 0.47x | 0.58x | 0.69x | 0.91x |
| 30-39 | 0.14x | 0.36x | 0.47x | 0.58x | 0.69x | 0.91x |
| 40-49 | 0.13x | 0.34x | 0.44x | 0.55x | 0.65x | 0.86x |
| 50-59 | 0.12x | 0.32x | 0.42x | 0.52x | 0.62x | 0.82x |
| 60+ | 0.12x | 0.3x | 0.4x | 0.49x | 0.58x | 0.77x |
Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.
Incline Bench Press: what our members lift
Median estimated one-rep max: 176 lb (80 kg) for men (9,442 lifters) and 84 lb (38 kg) for women (590 lifters), as of October 11, 2026.
The table above sets level thresholds from bodyweight ratios. These numbers come from the sets members logged.
Incline Bench Press by bodyweight, men
| Bodyweight | Lifters | 25th percentile | Median | 75th percentile | 90th percentile |
|---|---|---|---|---|---|
| Under 66 kg (under 146 lb) | 1,042 | 111 lb (50 kg) | 137 lb (62 kg) | 163 lb (74 kg) | 185 lb (84 kg) |
| 66-74 kg (146-163 lb) | 2,253 | 131 lb (59 kg) | 157 lb (71 kg) | 182 lb (83 kg) | 210 lb (95 kg) |
| 74-83 kg (163-183 lb) | 3,436 | 147 lb (67 kg) | 174 lb (79 kg) | 204 lb (93 kg) | 231 lb (105 kg) |
| 83-93 kg (183-205 lb) | 2,865 | 157 lb (71 kg) | 187 lb (85 kg) | 222 lb (101 kg) | 253 lb (115 kg) |
| 93-105 kg (205-231 lb) | 1,442 | 169 lb (77 kg) | 206 lb (93 kg) | 239 lb (109 kg) | 276 lb (125 kg) |
| 105-120 kg (231-265 lb) | 579 | 175 lb (79 kg) | 216 lb (98 kg) | 255 lb (116 kg) | 290 lb (131 kg) |
| 120+ kg (265+ lb) | 260 | 181 lb (82 kg) | 231 lb (105 kg) | 285 lb (129 kg) | 330 lb (150 kg) |
About half the men in a bodyweight class lift more than its median, and about one in ten more than its 90th percentile. Teen members (aged 13 to 19): median 163 lb (74 kg) from 1,743 lifters. Young lifters should learn technique with a qualified coach before testing heavy singles.
Incline Bench Press by bodyweight, women
| Bodyweight | Lifters | 25th percentile | Median | 75th percentile | 90th percentile |
|---|---|---|---|---|---|
| Under 52 kg (under 115 lb) | 53 | -- | Not enough data yet | -- | -- |
| 52-57 kg (115-126 lb) | 113 | -- | Not enough data yet | -- | -- |
| 57-63 kg (126-139 lb) | 161 | -- | Not enough data yet | -- | -- |
| 63-72 kg (139-159 lb) | 192 | -- | Not enough data yet | -- | -- |
| 72-84 kg (159-185 lb) | 104 | -- | Not enough data yet | -- | -- |
| 84+ kg (185+ lb) | 56 | -- | Not enough data yet | -- | -- |
About half the women in a bodyweight class lift more than its median, and about one in ten more than its 90th percentile.
These figures describe members who train and log their lifts. Treat them as a gym benchmark, not a population average. In each group we count a member once, using their latest logged set, converted to an estimated one-rep max with the Wathan formula. We leave out members who turned off community statistics, and we publish a group only once it has 200 lifters.
How to read your Incline Bench Press level
Find the row matching your bodyweight, then read across to the highest reference point your estimated one-rep max meets. The interactive table lets you switch sex and compare either bodyweight bands or age bands.
Methodology and limits
This table uses six lift-specific levels, from Beginner to Elite, based on bodyweight ratios. Female values use a separate multiplier for each movement type, and the age view applies fixed age adjustments. Each bodyweight row uses the middle of its range. These levels are reference points, not percentiles: Intermediate does not tell you what share of lifters you outlift. They are not competition standards, technique checks or training prescriptions either. Methodology by the Symmetric Strength Editorial Team. Last reviewed August 22, 2026.