Strength Standards / Incline Bench Press

Incline Bench Press Strength Standards Modeled — anchored to measured lifts

How strong is your incline bench press? Graded Beginner → Elite for your sex, bodyweight and age. Intermediate for a 180 lb man is about 166 lb; for a 140 lb woman about 71 lb.

How do you compare?

Weight lifted (lb)

Reps

Bodyweight (lb)

Sex

Age

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Incline Bench Press is not contested in meets, so its ladder is modeled from the measured standards: 0.82x bench (M) / 0.82x (F) — incline ~80-85% of flat. How modeled standards work.

Standards by bodyweight

Men

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
120 lb	62 lb	83 lb	110 lb	170 lb	198 lb
130 lb	68 lb	90 lb	120 lb	185 lb	214 lb
140 lb	73 lb	97 lb	129 lb	199 lb	231 lb
150 lb	78 lb	103 lb	138 lb	213 lb	248 lb
160 lb	83 lb	110 lb	147 lb	227 lb	264 lb
170 lb	88 lb	117 lb	156 lb	241 lb	280 lb
180 lb	94 lb	124 lb	166 lb	256 lb	297 lb
190 lb	99 lb	131 lb	175 lb	270 lb	314 lb
200 lb	104 lb	138 lb	184 lb	284 lb	330 lb
210 lb	109 lb	145 lb	193 lb	298 lb	346 lb
220 lb	114 lb	152 lb	202 lb	312 lb	363 lb
230 lb	120 lb	159 lb	212 lb	327 lb	380 lb
240 lb	125 lb	166 lb	221 lb	341 lb	396 lb
250 lb	130 lb	172 lb	230 lb	355 lb	412 lb
260 lb	135 lb	179 lb	239 lb	369 lb	429 lb
270 lb	140 lb	186 lb	248 lb	383 lb	446 lb
280 lb	146 lb	193 lb	258 lb	398 lb	462 lb
290 lb	151 lb	200 lb	267 lb	412 lb	478 lb
300 lb	156 lb	207 lb	276 lb	426 lb	495 lb
310 lb	161 lb	214 lb	285 lb	440 lb	512 lb

Women

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
120 lb	36 lb	47 lb	61 lb	107 lb	133 lb
130 lb	39 lb	51 lb	66 lb	116 lb	144 lb
140 lb	42 lb	55 lb	71 lb	125 lb	155 lb
150 lb	45 lb	58 lb	76 lb	134 lb	167 lb
160 lb	48 lb	62 lb	82 lb	142 lb	178 lb
170 lb	51 lb	66 lb	87 lb	151 lb	189 lb
180 lb	54 lb	70 lb	92 lb	160 lb	200 lb
190 lb	57 lb	74 lb	97 lb	169 lb	211 lb
200 lb	60 lb	78 lb	102 lb	178 lb	222 lb
210 lb	63 lb	82 lb	107 lb	187 lb	233 lb
220 lb	66 lb	86 lb	112 lb	196 lb	244 lb
230 lb	69 lb	90 lb	117 lb	205 lb	255 lb
240 lb	72 lb	94 lb	122 lb	214 lb	266 lb
250 lb	75 lb	98 lb	128 lb	222 lb	278 lb
260 lb	78 lb	101 lb	133 lb	231 lb	289 lb
270 lb	81 lb	105 lb	138 lb	240 lb	300 lb
280 lb	84 lb	109 lb	143 lb	249 lb	311 lb
290 lb	87 lb	113 lb	148 lb	258 lb	322 lb
300 lb	90 lb	117 lb	153 lb	267 lb	333 lb
310 lb	93 lb	121 lb	158 lb	276 lb	344 lb

Age adjustment

Your lift is scaled by these multipliers before grading (derived from Masters competition data):

Age	Men	Women
14-17	×1.205	×1.193
18-23	×1.012	×0.993
24-34	×1.0	×1.0
35-39	×1.042	×1.064
40-44	×1.074	×1.095
45-49	×1.109	×1.129
50-54	×1.154	×1.182
55-59	×1.194	×1.234
60-64	×1.267	×1.326
65-69	×1.344	×1.396
70-79	×1.493	×1.566

FAQ

What is a good incline bench press for a 180 lb man?

Around 166 lb reaches Intermediate on the Strenf ladder; 297 lb is Elite. Thresholds scale with bodyweight — see the full table.

How are these incline bench press standards calculated?

From a documented coefficient applied to measured competition standards: 0.82x bench (M) / 0.82x (F) — incline ~80-85% of flat. Tiers run Beginner, Novice, Intermediate, Advanced, Elite, adjusted for sex, bodyweight and age.

Does age affect the incline bench press standard?

Yes — standards are age-adjusted using strength-retention curves derived from Masters competition results, so a 55-year-old is graded against age-appropriate expectations.

Related standards

Bench Press · Back Squat · Deadlift · Overhead Press · Dumbbell Bench Press · Seated Cable Row

Standards: Strenf Standards Model v1 · primaries derived from OpenPowerlifting competition data (public domain) · full methodology · Track your lifts free on Strenf