Incline Bench Press

Activated Muscles

Muscle Group	Muscles
Primary muscles	Upper Pectoralis Major, Anterior Deltoids
Secondary muscles	Triceps Brachii
Stabilizer muscles	Core (Abdominals, Obliques), Rotator Cuff Muscles
Grip muscles	Forearms (Flexors)

Muscle Group

Muscles

Primary muscles

Upper Pectoralis Major, Anterior Deltoids

Secondary muscles

Triceps Brachii

Stabilizer muscles

Core (Abdominals, Obliques), Rotator Cuff Muscles

Grip muscles

Forearms (Flexors)

Incline Bench Press Average

Level
	44 kg (98 lbs)	13 kg (29 lbs)
	64 kg (142 lbs)	26 kg (58 lbs)
	89 kg (196 lbs)	44 kg (97 lbs)
	118 kg (260 lbs)	67 kg (147 lbs)
	149 kg (329 lbs)	93 kg (204 lbs)

Level

44 kg
(98 lbs)

13 kg
(29 lbs)

64 kg
(142 lbs)

26 kg
(58 lbs)

89 kg
(196 lbs)

44 kg
(97 lbs)

118 kg
(260 lbs)

67 kg
(147 lbs)

149 kg
(329 lbs)

93 kg
(204 lbs)

Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.

Incline Bench Press Standards [kg]

By Bodyweight
By Age

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
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

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
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

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
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

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
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

Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.

About Table

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	Top 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Color

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

Top 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Light	🔥 25-40 calories
Moderate	🔥 40-60 calories
Vigorous	🔥 60-80 calories
High-Intensity	🔥 80-100 calories

Intensity

Calories Burned

Light

🔥 25-40 calories

Moderate

🔥 40-60 calories

Vigorous

🔥 60-80 calories

High-Intensity

🔥 80-100 calories

Note: These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity levels:

Light: Warm-up sets or recovery work
Moderate: Standard working sets
Vigorous: Heavy lifting or higher volume
High-Intensity: Maximum effort or AMRAP sets

Activated Muscles

Incline Bench Press Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Incline Bench Press Standards [kg]

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

About Table

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
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
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

BW
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
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

BW
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
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

BW
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
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

BW
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
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

BW
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
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