Incline Bench Press Strength Standards

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The incline bench press targets the upper chest (clavicular pectoralis) and front deltoids more than the flat bench press. It's a key exercise for building a complete, well-developed chest. These standards help you evaluate your incline pressing strength compared to other lifters.

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Incline Bench Press Standards for Men (lbs)

Bodyweight (lbs) Beginner Novice Intermediate Advanced Elite
120 45 70 95 135 180
130 50 75 105 150 195
140 55 85 115 160 210
150 55 90 120 170 225
160 60 95 130 185 240
170 65 100 135 195 255
180 70 105 145 205 270
190 70 110 150 215 280
200 75 115 160 225 295
210 80 120 165 235 305
220 85 130 175 245 320
230 85 130 180 255 330
240 90 135 185 260 340
250 95 140 195 270 350
260 95 145 200 280 360
270 100 150 205 285 370
280 105 155 210 295 380
290 105 160 215 300 390
300 110 165 220 310 400

Incline Bench Press Standards for Women (lbs)

Bodyweight (lbs) Beginner Novice Intermediate Advanced Elite
100 20 30 45 65 90
110 20 35 50 75 100
120 25 40 55 80 110
130 25 40 60 85 115
140 30 45 65 95 125
150 30 50 70 100 135
160 30 50 75 105 140
170 35 55 75 110 150
180 35 55 80 115 155
190 35 60 85 120 165
200 40 60 90 125 170

Tips for Improving Your Incline Bench Press

To improve your incline bench press: set the bench to 30 degrees for optimal upper chest activation, focus on a controlled eccentric and explosive press, strengthen your front delts and upper chest with incline flyes and landmine presses, ensure your shoulder blades are retracted and depressed, and warm up your rotator cuffs before heavy pressing.

Strength Levels Explained

  • Beginner

    The strength level of someone who has recently started training. Achievable within the first few months of proper training.

  • Novice

    Represents early progress with consistent training. Most dedicated lifters reach this level within their first year.

  • Intermediate

    Above-average strength that represents consistent, dedicated training over multiple years.

  • Advanced

    Exceptional strength that far exceeds the average lifter. Requires years of dedicated programming and nutrition.

  • Elite

    Competitive-level strength representing the top 1% of lifters. May require favorable genetics to achieve.

Frequently Asked Questions

Most lifters incline bench about 75-85% of their flat bench press. So if you flat bench 200 lbs, an incline bench of 150-170 lbs is typical. The incline puts more demand on the upper chest and front deltoids.

A 30-degree incline is generally considered optimal for upper chest development. Steeper angles (45+ degrees) shift more work to the front deltoids. These standards assume a 30-45 degree bench angle.

If upper chest development is a priority, do incline first when you're freshest. Otherwise, most lifters do flat bench first since it allows the heaviest weight. Alternating which you do first each session is also effective.

More Strength Standards

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