Incline Bench Press

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Pectoralis Major, Deltoids
Secondary Muscles	Tricep, Bicep
Stabilizer Muscles	Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Pectoralis Major, Deltoids

Secondary Muscles

Tricep, Bicep

Stabilizer Muscles

Abdominal External Oblique

Grip Muscles

Forearm Flexors

Incline Bench Press Average Weight [1RM]

Level
Beg.	44 kg (98 lb)	13 kg (29 lb)
Nov.	64 kg (142 lb)	26 kg (58 lb)
Int.	89 kg (196 lb)	44 kg (97 lb)
Adv.	118 kg (260 lb)	67 kg (147 lb)
Pro	149 kg (329 lb)	93 kg (204 lb)

Level

Beg.

44 kg
(98 lb)

13 kg
(29 lb)

Nov.

64 kg
(142 lb)

26 kg
(58 lb)

Int.

89 kg
(196 lb)

44 kg
(97 lb)

Adv.

118 kg
(260 lb)

67 kg
(147 lb)

Pro

149 kg
(329 lb)

93 kg
(204 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Incline Bench Press Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	48	75	108	148	192
120	58	86	122	165	211
130	67	98	136	180	229
140	77	109	149	196	246
150	86	120	162	210	262
160	95	131	175	225	278
170	104	142	187	239	294
180	113	152	199	252	309
190	122	162	211	265	323
200	131	172	222	278	337
210	139	182	233	290	351
220	148	192	244	302	364
230	156	201	255	314	377
240	164	210	265	326	389
250	172	219	275	337	402
260	180	228	285	348	413
270	188	237	294	358	425
280	195	245	304	369	436
290	203	254	313	379	448
300	210	262	322	389	458
310	217	270	331	399	469

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	83	121	167	221	280
20	95	138	191	253	321
25	98	142	196	260	329
30	98	142	196	260	329
35	98	142	196	260	329
40	98	142	196	260	329
45	93	134	186	247	312
50	87	126	175	231	293
55	80	117	162	214	271
60	73	106	148	195	247
65	66	96	133	176	223
70	60	86	120	158	200
75	53	77	107	142	179
80	48	69	96	127	160
85	43	62	86	113	144
90	38	56	77	102	129

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	12	30	58	94	137
100	16	36	65	104	149
110	19	41	72	113	160
120	23	46	79	121	170
130	27	51	86	130	179
140	30	56	93	138	189
150	34	61	99	145	198
160	37	66	105	152	206
170	41	71	110	159	214
180	44	75	116	166	222
190	48	79	121	172	229
200	51	84	127	179	236
210	54	88	132	185	243
220	57	92	137	190	250
230	61	96	142	196	256
240	64	100	146	202	263
250	67	103	151	207	269
260	70	107	155	212	275

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	25	49	83	125	174
20	29	56	95	143	199
25	29	58	97	147	204
30	29	58	97	147	204
35	29	58	97	147	204
40	29	58	97	147	204
45	28	55	92	140	194
50	26	51	87	131	182
55	24	47	80	121	168
60	22	43	73	111	154
65	20	39	66	100	139
70	18	35	59	90	125
75	16	31	53	80	111
80	14	28	47	72	100
85	13	25	42	64	89
90	12	23	38	58	80

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

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.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

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.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-40 Calories
Medium	🔥 40-60 Calories
Hard	🔥 60-80 Calories
Max	🔥 80-100 Calories

Intensity

Calories Burned

Easy

🔥 25-40 Calories

Medium

🔥 40-60 Calories

Hard

🔥 60-80 Calories

Max

🔥 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：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Incline Bench Press Average Weight [1RM]

Incline Bench Press Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	48	75	108	148	192
120	58	86	122	165	211
130	67	98	136	180	229
140	77	109	149	196	246
150	86	120	162	210	262
160	95	131	175	225	278
170	104	142	187	239	294
180	113	152	199	252	309
190	122	162	211	265	323
200	131	172	222	278	337
210	139	182	233	290	351
220	148	192	244	302	364
230	156	201	255	314	377
240	164	210	265	326	389
250	172	219	275	337	402
260	180	228	285	348	413
270	188	237	294	358	425
280	195	245	304	369	436
290	203	254	313	379	448
300	210	262	322	389	458
310	217	270	331	399	469

Age	Beg.	Nov.	Int.	Adv.	Pro
15	83	121	167	221	280
20	95	138	191	253	321
25	98	142	196	260	329
30	98	142	196	260	329
35	98	142	196	260	329
40	98	142	196	260	329
45	93	134	186	247	312
50	87	126	175	231	293
55	80	117	162	214	271
60	73	106	148	195	247
65	66	96	133	176	223
70	60	86	120	158	200
75	53	77	107	142	179
80	48	69	96	127	160
85	43	62	86	113	144
90	38	56	77	102	129

BW	Beg.	Nov.	Int.	Adv.	Pro
90	12	30	58	94	137
100	16	36	65	104	149
110	19	41	72	113	160
120	23	46	79	121	170
130	27	51	86	130	179
140	30	56	93	138	189
150	34	61	99	145	198
160	37	66	105	152	206
170	41	71	110	159	214
180	44	75	116	166	222
190	48	79	121	172	229
200	51	84	127	179	236
210	54	88	132	185	243
220	57	92	137	190	250
230	61	96	142	196	256
240	64	100	146	202	263
250	67	103	151	207	269
260	70	107	155	212	275

Age	Beg.	Nov.	Int.	Adv.	Pro
15	25	49	83	125	174
20	29	56	95	143	199
25	29	58	97	147	204
30	29	58	97	147	204
35	29	58	97	147	204
40	29	58	97	147	204
45	28	55	92	140	194
50	26	51	87	131	182
55	24	47	80	121	168
60	22	43	73	111	154
65	20	39	66	100	139
70	18	35	59	90	125
75	16	31	53	80	111
80	14	28	47	72	100
85	13	25	42	64	89
90	12	23	38	58	80

BW	Beg.	Nov.	Int.	Adv.	Pro
110	48	75	108	148	192
120	58	86	122	165	211
130	67	98	136	180	229
140	77	109	149	196	246
150	86	120	162	210	262
160	95	131	175	225	278
170	104	142	187	239	294
180	113	152	199	252	309
190	122	162	211	265	323
200	131	172	222	278	337
210	139	182	233	290	351
220	148	192	244	302	364
230	156	201	255	314	377
240	164	210	265	326	389
250	172	219	275	337	402
260	180	228	285	348	413
270	188	237	294	358	425
280	195	245	304	369	436
290	203	254	313	379	448
300	210	262	322	389	458
310	217	270	331	399	469

Age	Beg.	Nov.	Int.	Adv.	Pro
15	83	121	167	221	280
20	95	138	191	253	321
25	98	142	196	260	329
30	98	142	196	260	329
35	98	142	196	260	329
40	98	142	196	260	329
45	93	134	186	247	312
50	87	126	175	231	293
55	80	117	162	214	271
60	73	106	148	195	247
65	66	96	133	176	223
70	60	86	120	158	200
75	53	77	107	142	179
80	48	69	96	127	160
85	43	62	86	113	144
90	38	56	77	102	129

BW	Beg.	Nov.	Int.	Adv.	Pro
90	12	30	58	94	137
100	16	36	65	104	149
110	19	41	72	113	160
120	23	46	79	121	170
130	27	51	86	130	179
140	30	56	93	138	189
150	34	61	99	145	198
160	37	66	105	152	206
170	41	71	110	159	214
180	44	75	116	166	222
190	48	79	121	172	229
200	51	84	127	179	236
210	54	88	132	185	243
220	57	92	137	190	250
230	61	96	142	196	256
240	64	100	146	202	263
250	67	103	151	207	269
260	70	107	155	212	275

Age	Beg.	Nov.	Int.	Adv.	Pro
15	25	49	83	125	174
20	29	56	95	143	199
25	29	58	97	147	204
30	29	58	97	147	204
35	29	58	97	147	204
40	29	58	97	147	204
45	28	55	92	140	194
50	26	51	87	131	182
55	24	47	80	121	168
60	22	43	73	111	154
65	20	39	66	100	139
70	18	35	59	90	125
75	16	31	53	80	111
80	14	28	47	72	100
85	13	25	42	64	89
90	12	23	38	58	80

BW	Beg.	Nov.	Int.	Adv.	Pro
110	48	75	108	148	192
120	58	86	122	165	211
130	67	98	136	180	229
140	77	109	149	196	246
150	86	120	162	210	262
160	95	131	175	225	278
170	104	142	187	239	294
180	113	152	199	252	309
190	122	162	211	265	323
200	131	172	222	278	337
210	139	182	233	290	351
220	148	192	244	302	364
230	156	201	255	314	377
240	164	210	265	326	389
250	172	219	275	337	402
260	180	228	285	348	413
270	188	237	294	358	425
280	195	245	304	369	436
290	203	254	313	379	448
300	210	262	322	389	458
310	217	270	331	399	469

Age	Beg.	Nov.	Int.	Adv.	Pro
15	83	121	167	221	280
20	95	138	191	253	321
25	98	142	196	260	329
30	98	142	196	260	329
35	98	142	196	260	329
40	98	142	196	260	329
45	93	134	186	247	312
50	87	126	175	231	293
55	80	117	162	214	271
60	73	106	148	195	247
65	66	96	133	176	223
70	60	86	120	158	200
75	53	77	107	142	179
80	48	69	96	127	160
85	43	62	86	113	144
90	38	56	77	102	129

BW	Beg.	Nov.	Int.	Adv.	Pro
90	12	30	58	94	137
100	16	36	65	104	149
110	19	41	72	113	160
120	23	46	79	121	170
130	27	51	86	130	179
140	30	56	93	138	189
150	34	61	99	145	198
160	37	66	105	152	206
170	41	71	110	159	214
180	44	75	116	166	222
190	48	79	121	172	229
200	51	84	127	179	236
210	54	88	132	185	243
220	57	92	137	190	250
230	61	96	142	196	256
240	64	100	146	202	263
250	67	103	151	207	269
260	70	107	155	212	275

Age	Beg.	Nov.	Int.	Adv.	Pro
15	25	49	83	125	174
20	29	56	95	143	199
25	29	58	97	147	204
30	29	58	97	147	204
35	29	58	97	147	204
40	29	58	97	147	204
45	28	55	92	140	194
50	26	51	87	131	182
55	24	47	80	121	168
60	22	43	73	111	154
65	20	39	66	100	139
70	18	35	59	90	125
75	16	31	53	80	111
80	14	28	47	72	100
85	13	25	42	64	89
90	12	23	38	58	80