Incline Bench Press

Incline Bench Press shows average weight and strength standards as a reference for chest. Primary muscles: Upper pectoralis, Deltoids.

View Shiba App

Average weight: Intermediate

Reference for an intermediate lifter.

Men 89 kg

Women 44 kg

Incline Bench Press: Average weight [1RM]

Level
Beginner	44 kg	13 kg
Novice	64 kg	26 kg
Intermediate	89 kg	44 kg
Advanced	118 kg	67 kg
Elite	149 kg	93 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	22	34	49	67	87
55	27	40	56	76	97
60	32	46	63	83	106
65	36	51	70	91	114
70	41	57	76	98	122
75	45	62	82	105	130
80	50	67	88	112	138
85	54	73	94	119	145
90	59	78	100	125	152
95	63	82	105	131	159
100	67	87	111	137	165
105	71	92	116	143	172
110	75	96	121	149	178
115	79	101	126	154	184
120	83	105	131	160	190
125	87	110	136	165	196
130	91	114	141	170	201
135	94	118	145	175	207
140	98	122	150	180	212

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	38	55	76	100	127
20	43	63	87	115	145
25	44	64	89	118	149
30	44	64	89	118	149
35	44	64	89	118	149
40	44	64	89	118	149
45	42	61	84	112	142
50	39	57	79	105	133
55	36	53	73	97	123
60	33	48	67	89	112
65	30	44	60	80	101
70	27	39	54	72	91
75	24	35	49	64	81
80	22	31	43	57	73
85	19	28	39	51	65
90	17	25	35	46	59

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	5	13	26	42	61
45	7	16	29	47	67
50	9	19	33	51	72
55	11	21	36	56	78
60	12	24	40	60	82
65	14	26	43	64	87
70	16	29	46	67	91
75	18	31	49	71	95
80	20	33	52	74	99
85	21	36	54	77	103
90	23	38	57	81	107
95	25	40	60	84	110
100	26	42	62	86	114
105	28	44	65	89	117
110	29	46	67	92	120
115	31	48	69	95	123
120	32	49	71	97	126

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	11	22	38	57	79
20	13	25	43	65	90
25	13	26	44	67	93
30	13	26	44	67	93
35	13	26	44	67	93
40	13	26	44	67	93
45	13	25	42	63	88
50	12	23	39	59	83
55	11	22	36	55	76
60	10	20	33	50	70
65	9	18	30	45	63
70	8	16	27	41	56
75	7	14	24	36	51
80	7	13	21	33	45
85	6	11	19	29	40
90	5	10	17	26	36

Group	Muscles
Primary muscles	Upper pectoralis, Deltoids
Secondary muscles	Triceps brachii, Biceps brachii
Stabilizers	External obliques
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	22	34	49	67	87
55	27	40	56	76	97
60	32	46	63	83	106
65	36	51	70	91	114
70	41	57	76	98	122
75	45	62	82	105	130
80	50	67	88	112	138
85	54	73	94	119	145
90	59	78	100	125	152
95	63	82	105	131	159
100	67	87	111	137	165
105	71	92	116	143	172
110	75	96	121	149	178
115	79	101	126	154	184
120	83	105	131	160	190
125	87	110	136	165	196
130	91	114	141	170	201
135	94	118	145	175	207
140	98	122	150	180	212

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	38	55	76	100	127
20	43	63	87	115	145
25	44	64	89	118	149
30	44	64	89	118	149
35	44	64	89	118	149
40	44	64	89	118	149
45	42	61	84	112	142
50	39	57	79	105	133
55	36	53	73	97	123
60	33	48	67	89	112
65	30	44	60	80	101
70	27	39	54	72	91
75	24	35	49	64	81
80	22	31	43	57	73
85	19	28	39	51	65
90	17	25	35	46	59

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	5	13	26	42	61
45	7	16	29	47	67
50	9	19	33	51	72
55	11	21	36	56	78
60	12	24	40	60	82
65	14	26	43	64	87
70	16	29	46	67	91
75	18	31	49	71	95
80	20	33	52	74	99
85	21	36	54	77	103
90	23	38	57	81	107
95	25	40	60	84	110
100	26	42	62	86	114
105	28	44	65	89	117
110	29	46	67	92	120
115	31	48	69	95	123
120	32	49	71	97	126

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	11	22	38	57	79
20	13	25	43	65	90
25	13	26	44	67	93
30	13	26	44	67	93
35	13	26	44	67	93
40	13	26	44	67	93
45	13	25	42	63	88
50	12	23	39	59	83
55	11	22	36	55	76
60	10	20	33	50	70
65	9	18	30	45	63
70	8	16	27	41	56
75	7	14	24	36	51
80	7	13	21	33	45
85	6	11	19	29	40
90	5	10	17	26	36

Incline Bench Press

Average weight: Intermediate

Incline Bench Press: Average weight [1RM]

Incline Bench Press: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	22	34	49	67	87
55	27	40	56	76	97
60	32	46	63	83	106
65	36	51	70	91	114
70	41	57	76	98	122
75	45	62	82	105	130
80	50	67	88	112	138
85	54	73	94	119	145
90	59	78	100	125	152
95	63	82	105	131	159
100	67	87	111	137	165
105	71	92	116	143	172
110	75	96	121	149	178
115	79	101	126	154	184
120	83	105	131	160	190
125	87	110	136	165	196
130	91	114	141	170	201
135	94	118	145	175	207
140	98	122	150	180	212

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	38	55	76	100	127
20	43	63	87	115	145
25	44	64	89	118	149
30	44	64	89	118	149
35	44	64	89	118	149
40	44	64	89	118	149
45	42	61	84	112	142
50	39	57	79	105	133
55	36	53	73	97	123
60	33	48	67	89	112
65	30	44	60	80	101
70	27	39	54	72	91
75	24	35	49	64	81
80	22	31	43	57	73
85	19	28	39	51	65
90	17	25	35	46	59

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	5	13	26	42	61
45	7	16	29	47	67
50	9	19	33	51	72
55	11	21	36	56	78
60	12	24	40	60	82
65	14	26	43	64	87
70	16	29	46	67	91
75	18	31	49	71	95
80	20	33	52	74	99
85	21	36	54	77	103
90	23	38	57	81	107
95	25	40	60	84	110
100	26	42	62	86	114
105	28	44	65	89	117
110	29	46	67	92	120
115	31	48	69	95	123
120	32	49	71	97	126

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	11	22	38	57	79
20	13	25	43	65	90
25	13	26	44	67	93
30	13	26	44	67	93
35	13	26	44	67	93
40	13	26	44	67	93
45	13	25	42	63	88
50	12	23	39	59	83
55	11	22	36	55	76
60	10	20	33	50	70
65	9	18	30	45	63
70	8	16	27	41	56
75	7	14	24	36	51
80	7	13	21	33	45
85	6	11	19	29	40
90	5	10	17	26	36