Average Incline Bench Press: Real Numbers from 20,351 Lifters
The average incline bench press for men who lift is 176 lb (estimated one-rep max): the median of 18,370 men who log the incline bench press on Gravitus. For women who lift, the average is 76 lb, measured across 1,981 female lifters. These are medians of real logged sets, not numbers scaled from a formula. People who track their workouts train more than the average person, so treat these as averages for lifters, not the general population.
is the median estimated 1RM across the 18,370 men who log the incline bench press on Gravitus. The middle half sit between 146 lb and 207 lb.
Updated weekly from Gravitus workout data. Last computed Jul 17, 2026.
How Men's Incline Bench 1RMs Are Distributed
18,370 lifters, estimated one-rep max
Men: 25th percentile 146 lb · median 176 lb · 75th percentile 207 lb, from 18,370 lifters
Women: 25th percentile 60 lb · median 76 lb · 75th percentile 93 lb, from 1,981 lifters
Average Incline Bench Press by Bodyweight
| Bodyweight (lbs) | Average: Men (lbs) | Average: Women (lbs) |
|---|---|---|
| 130 | - | 75 |
| 140 | 150 | 80 |
| 150 | 165 | 80 |
| 160 | 175 | - |
| 170 | 180 | - |
| 180 | 185 | - |
| 190 | 190 | - |
| 200 | 195 | - |
| 210 | 205 | - |
| 220 | 205 | - |
| 230 | 205 | - |
| 240 | 205 | - |
| 250 | 205 | - |
| 260 | 205 | - |
The average is the median (50th percentile) estimated 1RM of real Gravitus lifters at each bodyweight. Brackets without enough logged lifters are omitted rather than filled with a formula.
Average vs. Strength Standards
The average tells you where the middle is: half of real lifters sit above it, half below. Strength standards answer a different question, what good looks like at your bodyweight, from Beginner to Elite. If you want targets instead of a midpoint, the incline bench press strength standards break the same real data into five levels, and the strength calculator places you on them from any recent set.
Average Incline Bench Press by Age
Strength on the incline bench press typically climbs fast through your first training years, peaks somewhere in the late 20s to 30s, and declines only gradually after 40. Training history matters far more than the calendar: a well-trained 50-year-old beats most untrained 25-year-olds, and lifters who keep training into their 60s hold on to most of their strength.
Only 5.6% of Gravitus lifters share a birthday, so we can't measure honest age averages. We won't dress a formula up as data; when enough lifters share their age, we'll publish the real numbers.
Until then, treat the medians and by-bodyweight averages above as your benchmark at any age, and judge progress against your own logged history rather than an age chart someone extrapolated.
Frequently Asked Questions
Beat the Average
Log your incline bench in Gravitus and the app tracks your estimated 1RM on every set, so you can watch yourself pull away from the median.
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