Incline bench press strength standards

The incline bench press e1RM that reaches each level, for men and women from 50 to 140 kg bodyweight. An 80 kg man is Intermediate at 64 kg; a 60 kg woman at 27 kg.

No recent single? Estimate it on the incline bench press one-rep max calculator.

Men

Men: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.4 / 0.8 / 1.2 / 1.5 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	20	40	60	75
55 kg	22	44	66	82.5
60 kg	24	48	72	90
65 kg	26	52	78	97.5
70 kg	28	56	84	105
75 kg	30	60	90	112.5
80 kg	32	64	96	120
85 kg	34	68	102	127.5
90 kg	36	72	108	135
95 kg	38	76	114	142.5
100 kg	40	80	120	150
105 kg	42	84	126	157.5
110 kg	44	88	132	165
115 kg	46	92	138	172.5
120 kg	48	96	144	180
125 kg	50	100	150	187.5
130 kg	52	104	156	195
135 kg	54	108	162	202.5
140 kg	56	112	168	210

Men: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.4 / 0.8 / 1.2 / 1.5 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	44	88	132	165
120 lb	48	96	144	180
130 lb	52	104	156	195
140 lb	56	112	168	210
150 lb	60	120	180	225
160 lb	64	128	192	240
170 lb	68	136	204	255
180 lb	72	144	216	270
190 lb	76	152	228	285
200 lb	80	160	240	300
210 lb	84	168	252	315
220 lb	88	176	264	330
230 lb	92	184	276	345
240 lb	96	192	288	360
250 lb	100	200	300	375
260 lb	104	208	312	390
270 lb	108	216	324	405
280 lb	112	224	336	420
290 lb	116	232	348	435
300 lb	120	240	360	450
310 lb	124	248	372	465

Women

Women: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.25 / 0.45 / 0.7 / 0.9 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	12.5	22.5	35	45
55 kg	14	25	38.5	49.5
60 kg	15	27	42	54
65 kg	16.5	29.5	45.5	58.5
70 kg	17.5	31.5	49	63
75 kg	19	34	52.5	67.5
80 kg	20	36	56	72
85 kg	21.5	38.5	59.5	76.5
90 kg	22.5	40.5	63	81
95 kg	24	43	66.5	85.5
100 kg	25	45	70	90
105 kg	26.5	47.5	73.5	94.5
110 kg	27.5	49.5	77	99
115 kg	29	52	80.5	103.5
120 kg	30	54	84	108
125 kg	31.5	56.5	87.5	112.5
130 kg	32.5	58.5	91	117
135 kg	34	61	94.5	121.5
140 kg	35	63	98	126

Women: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.25 / 0.45 / 0.7 / 0.9 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	28	50	77	99
120 lb	30	54	84	108
130 lb	33	59	91	117
140 lb	35	63	98	126
150 lb	38	68	105	135
160 lb	40	72	112	144
170 lb	43	77	119	153
180 lb	45	81	126	162
190 lb	48	86	133	171
200 lb	50	90	140	180
210 lb	53	95	147	189
220 lb	55	99	154	198
230 lb	58	104	161	207
240 lb	60	108	168	216
250 lb	63	113	175	225
260 lb	65	117	182	234
270 lb	68	122	189	243
280 lb	70	126	196	252
290 lb	73	131	203	261
300 lb	75	135	210	270
310 lb	78	140	217	279

What each level means for the incline bench press

Beginner: Under 0.4 × bodyweight for men and 0.25 × for women (less than 32 kg at 80 kg, 15 kg at 60 kg). Where everyone starts.
Novice: From 0.4 × bodyweight for men and 0.25 × for women. A typical first year of consistent training lands here.
Intermediate: From 0.8 × for men and 0.45 × for women (64 kg and 27 kg at the example bodyweights). A couple of years of consistent training.
Advanced: From 1.2 × for men and 0.7 × for women (96 kg and 42 kg). Well past what a couple of years usually brings.
Elite: From 1.5 × for men and 0.9 × for women (120 kg and 54 kg). Competitive-level relative strength.

How to progress it in Beatweek

Incline Barbell Bench Press runs on double progression: climb the rep range at one weight, then add 2.5 kg and start the range again. The chip on the exercise card says which it is today; "Why?" gives the one-sentence reason.

Counts toward the incline bench press standard: Incline Barbell Bench Press. Log any of them and the Progress screen shows your level and the kilograms to the next one, updated every workout.

Your level, every workout

Set bodyweight and sex once in the profile. Beatweek reads the best set you log and says it in one line: at 80 kg, 55 kg × 5 reads “Intermediate, 31.83 kg to Advanced”.

Google Play Android + Wear OS App Store iPhone + Apple Watch

Questions

What is a good incline bench press for an 80 kg man?

On Beatweek’s table an 80 kg man reaches Intermediate at an e1RM of 64 kg (0.8 × bodyweight), Advanced at 96 kg and Elite at 120 kg. Novice starts at 32 kg.

What is a good incline bench press for a 60 kg woman?

On Beatweek’s table a 60 kg woman reaches Intermediate at an e1RM of 27 kg (0.45 × bodyweight), Advanced at 42 kg and Elite at 54 kg. Novice starts at 15 kg.

What incline bench press should I expect after a year of training?

The table is set so that a typical first year of consistent training lands in Novice: 0.4 × bodyweight for men and 0.25 × for women, which is 32 kg for an 80 kg man and 15 kg for a 60 kg woman. A couple of years usually reaches Intermediate, 0.8 × and 0.45 ×.

What counts as an elite incline bench press?

Elite means competitive-level relative strength: an e1RM of 1.5 × bodyweight for men and 0.9 × for women, so 120 kg for an 80 kg man and 54 kg for a 60 kg woman. The table ignores age, height and training age.

Methodology

These are Beatweek’s own tables, the ones the app uses: original round numbers, approximate and deliberately conservative. Each level is a ratio of your estimated one-rep max to bodyweight; the estimate is Epley, weight × (1 + reps / 30), from your best set. The tables ignore age, height and training age, so read them as a yardstick, not a validated norm. When sex is not set, the app uses the men’s table and says so. Table values are rounded to 0.5 kg or 1 lb.