Incline Dumbbell 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 Dumbbell Bench Press Average

Level
	19 kg (41 lbs)	7 kg (15 lbs)
	28 kg (62 lbs)	12 kg (28 lbs)
	39 kg (87 lbs)	20 kg (44 lbs)
	53 kg (117 lbs)	30 kg (65 lbs)
	68 kg (149 lbs)	40 kg (89 lbs)

Level

19 kg
(41 lbs)

7 kg
(15 lbs)

28 kg
(62 lbs)

12 kg
(28 lbs)

39 kg
(87 lbs)

20 kg
(44 lbs)

53 kg
(117 lbs)

30 kg
(65 lbs)

68 kg
(149 lbs)

40 kg
(89 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 Dumbbell 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	10	16	24	33	44
55	12	18	27	37	48
60	14	21	30	40	51
65	16	23	32	43	55
70	17	25	35	46	59
75	19	28	38	49	62
80	21	30	40	52	65
85	23	32	43	55	68
90	25	34	45	58	71
95	26	36	47	60	74
100	28	38	49	63	77
105	30	40	52	65	80
110	31	42	54	68	82
115	33	43	56	70	85
120	34	45	58	72	87
125	36	47	60	74	90
130	37	49	62	76	92
135	39	50	64	79	94
140	40	52	65	81	96

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	16	24	34	45	58
20	18	27	38	52	66
25	19	28	39	53	68
30	19	28	39	53	68
35	19	28	39	53	68
40	19	28	39	53	68
45	18	26	37	50	64
50	17	25	35	47	60
55	15	23	32	44	56
60	14	21	30	40	51
65	13	19	27	36	46
70	11	17	24	32	41
75	10	15	22	29	37
80	9	14	19	26	33
85	8	12	17	23	30
90	7	11	16	21	27

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	3	7	13	20	29
45	4	8	14	22	31
50	5	10	16	24	33
55	6	11	17	26	35
60	7	12	19	27	37
65	7	13	20	29	39
70	8	14	21	30	41
75	9	15	22	32	42
80	9	16	24	33	44
85	10	16	25	34	45
90	11	17	26	36	47
95	12	18	27	37	48
100	12	19	28	38	49
105	13	20	29	39	51
110	13	21	30	40	52
115	14	21	30	41	53
120	15	22	31	42	54

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	6	11	17	25	34
20	7	12	20	29	39
25	7	12	20	30	40
30	7	12	20	30	40
35	7	12	20	30	40
40	7	12	20	30	40
45	7	12	19	28	38
50	6	11	18	26	36
55	6	10	17	24	33
60	5	9	15	22	30
65	5	8	14	20	27
70	4	8	12	18	25
75	4	7	11	16	22
80	3	6	10	14	20
85	3	5	9	13	18
90	3	5	8	12	16

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

World Records

Last Updated: October 6, 2023

Heaviest Incline Dumbbell Bench Press (Male)

275 lb (124.7 kg) dumbbells for reps

Larry Wheels

Incline Dumbbell Bench Press

Activated Muscles

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

Incline Dumbbell 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

World Records

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
50	10	16	24	33	44
55	12	18	27	37	48
60	14	21	30	40	51
65	16	23	32	43	55
70	17	25	35	46	59
75	19	28	38	49	62
80	21	30	40	52	65
85	23	32	43	55	68
90	25	34	45	58	71
95	26	36	47	60	74
100	28	38	49	63	77
105	30	40	52	65	80
110	31	42	54	68	82
115	33	43	56	70	85
120	34	45	58	72	87
125	36	47	60	74	90
130	37	49	62	76	92
135	39	50	64	79	94
140	40	52	65	81	96

Age
15	16	24	34	45	58
20	18	27	38	52	66
25	19	28	39	53	68
30	19	28	39	53	68
35	19	28	39	53	68
40	19	28	39	53	68
45	18	26	37	50	64
50	17	25	35	47	60
55	15	23	32	44	56
60	14	21	30	40	51
65	13	19	27	36	46
70	11	17	24	32	41
75	10	15	22	29	37
80	9	14	19	26	33
85	8	12	17	23	30
90	7	11	16	21	27

BW
40	3	7	13	20	29
45	4	8	14	22	31
50	5	10	16	24	33
55	6	11	17	26	35
60	7	12	19	27	37
65	7	13	20	29	39
70	8	14	21	30	41
75	9	15	22	32	42
80	9	16	24	33	44
85	10	16	25	34	45
90	11	17	26	36	47
95	12	18	27	37	48
100	12	19	28	38	49
105	13	20	29	39	51
110	13	21	30	40	52
115	14	21	30	41	53
120	15	22	31	42	54

Age
15	6	11	17	25	34
20	7	12	20	29	39
25	7	12	20	30	40
30	7	12	20	30	40
35	7	12	20	30	40
40	7	12	20	30	40
45	7	12	19	28	38
50	6	11	18	26	36
55	6	10	17	24	33
60	5	9	15	22	30
65	5	8	14	20	27
70	4	8	12	18	25
75	4	7	11	16	22
80	3	6	10	14	20
85	3	5	9	13	18
90	3	5	8	12	16

BW
50	10	16	24	33	44
55	12	18	27	37	48
60	14	21	30	40	51
65	16	23	32	43	55
70	17	25	35	46	59
75	19	28	38	49	62
80	21	30	40	52	65
85	23	32	43	55	68
90	25	34	45	58	71
95	26	36	47	60	74
100	28	38	49	63	77
105	30	40	52	65	80
110	31	42	54	68	82
115	33	43	56	70	85
120	34	45	58	72	87
125	36	47	60	74	90
130	37	49	62	76	92
135	39	50	64	79	94
140	40	52	65	81	96

Age
15	16	24	34	45	58
20	18	27	38	52	66
25	19	28	39	53	68
30	19	28	39	53	68
35	19	28	39	53	68
40	19	28	39	53	68
45	18	26	37	50	64
50	17	25	35	47	60
55	15	23	32	44	56
60	14	21	30	40	51
65	13	19	27	36	46
70	11	17	24	32	41
75	10	15	22	29	37
80	9	14	19	26	33
85	8	12	17	23	30
90	7	11	16	21	27

BW
40	3	7	13	20	29
45	4	8	14	22	31
50	5	10	16	24	33
55	6	11	17	26	35
60	7	12	19	27	37
65	7	13	20	29	39
70	8	14	21	30	41
75	9	15	22	32	42
80	9	16	24	33	44
85	10	16	25	34	45
90	11	17	26	36	47
95	12	18	27	37	48
100	12	19	28	38	49
105	13	20	29	39	51
110	13	21	30	40	52
115	14	21	30	41	53
120	15	22	31	42	54

Age
15	6	11	17	25	34
20	7	12	20	29	39
25	7	12	20	30	40
30	7	12	20	30	40
35	7	12	20	30	40
40	7	12	20	30	40
45	7	12	19	28	38
50	6	11	18	26	36
55	6	10	17	24	33
60	5	9	15	22	30
65	5	8	14	20	27
70	4	8	12	18	25
75	4	7	11	16	22
80	3	6	10	14	20
85	3	5	9	13	18
90	3	5	8	12	16

BW
50	10	16	24	33	44
55	12	18	27	37	48
60	14	21	30	40	51
65	16	23	32	43	55
70	17	25	35	46	59
75	19	28	38	49	62
80	21	30	40	52	65
85	23	32	43	55	68
90	25	34	45	58	71
95	26	36	47	60	74
100	28	38	49	63	77
105	30	40	52	65	80
110	31	42	54	68	82
115	33	43	56	70	85
120	34	45	58	72	87
125	36	47	60	74	90
130	37	49	62	76	92
135	39	50	64	79	94
140	40	52	65	81	96

Age
15	16	24	34	45	58
20	18	27	38	52	66
25	19	28	39	53	68
30	19	28	39	53	68
35	19	28	39	53	68
40	19	28	39	53	68
45	18	26	37	50	64
50	17	25	35	47	60
55	15	23	32	44	56
60	14	21	30	40	51
65	13	19	27	36	46
70	11	17	24	32	41
75	10	15	22	29	37
80	9	14	19	26	33
85	8	12	17	23	30
90	7	11	16	21	27

BW
40	3	7	13	20	29
45	4	8	14	22	31
50	5	10	16	24	33
55	6	11	17	26	35
60	7	12	19	27	37
65	7	13	20	29	39
70	8	14	21	30	41
75	9	15	22	32	42
80	9	16	24	33	44
85	10	16	25	34	45
90	11	17	26	36	47
95	12	18	27	37	48
100	12	19	28	38	49
105	13	20	29	39	51
110	13	21	30	40	52
115	14	21	30	41	53
120	15	22	31	42	54

Age
15	6	11	17	25	34
20	7	12	20	29	39
25	7	12	20	30	40
30	7	12	20	30	40
35	7	12	20	30	40
40	7	12	20	30	40
45	7	12	19	28	38
50	6	11	18	26	36
55	6	10	17	24	33
60	5	9	15	22	30
65	5	8	14	20	27
70	4	8	12	18	25
75	4	7	11	16	22
80	3	6	10	14	20
85	3	5	9	13	18
90	3	5	8	12	16