Incline Bench Press Strength Standards
For women · by bodyweight · in lb
The incline bench press shifts emphasis toward the upper pectorals and anterior deltoids. Most lifters can incline press around 80–90% of their flat bench press. It is a popular accessory exercise for powerlifters looking to build upper chest and anterior shoulder strength, and a primary pressing movement in many hypertrophy programs.
Find Your Level
Enter your stats and we'll highlight your row and level in the table below.
Don't know your 1RM? Calculate it →| Bodyweight (lb) | Beginner Top 80% | Novice Top 60% | Intermediate Top 40% | Advanced Top 20% | Elite Top 5% | ÷ BW |
|---|---|---|---|---|---|---|
| 110 | 37 lb | 62 lb | 90 lb | 123 lb | 157 lb | 0.82× |
| 121 | 37 lb | 62 lb | 90 lb | 123 lb | 157 lb | 0.74× |
| 132 | 37 lb | 62 lb | 90 lb | 123 lb | 157 lb | 0.68× |
| 148 | 44 lb | 71 lb | 104 lb | 139 lb | 176 lb | 0.70× |
| 165 | 51 lb | 82 lb | 112 lb | 148 lb | 185 lb | 0.68× |
| 181 | 55 lb | 90 lb | 126 lb | 163 lb | 203 lb | 0.70× |
| 198 | 55 lb | 90 lb | 126 lb | 163 lb | 203 lb | 0.64× |
| 220 | 60 lb | 97 lb | 134 lb | 176 lb | 220 lb | 0.61× |
| 242 | 62 lb | 104 lb | 146 lb | 187 lb | 236 lb | 0.60× |
| 264 | 62 lb | 104 lb | 146 lb | 187 lb | 236 lb | 0.55× |
| 286 | 62 lb | 104 lb | 146 lb | 187 lb | 236 lb | 0.51× |
| 308 | 62 lb | 104 lb | 146 lb | 187 lb | 236 lb | 0.47× |
Incline Bench Press Strength Standards for Women
These incline bench press strength standards cover female lifters across a range of bodyweights in LB. Each row shows five thresholds - Beginner, Novice, Intermediate, Advanced, and Elite - representing roughly the top 80%, 60%, 40%, 20%, and 5% of the lifting population at that bodyweight. Use the "Find My Level" tool above to enter your one rep max and see exactly where you stand.
Standards are based on aggregated data from large populations of raw, natural lifters. An intermediate incline bench press is a realistic long-term goal for most people who train consistently - it typically requires 2–4 years of progressive training with structured programming. Advanced and Elite levels represent competitive performance and require deliberate, periodised training over many years.
Strength levels are always relative to bodyweight. A incline bench press that is elite at 60 lb bodyweight is only intermediate at 100 lb - the absolute numbers scale with size. This is why every row in the table shows different thresholds rather than a single cutoff. If you are between bodyweight brackets, the standard for the nearest bracket is a reasonable guide.
Incline Bench Press Technique Cues
- - Bench set at 30-45 degrees (higher angles shift emphasis to shoulders)
- - Shoulder blades retracted and depressed against the bench
- - Grip slightly inside flat bench grip
- - Lower bar to upper chest, not the throat
- - Elbows at 45-60 degrees from the torso
- - Press straight up, bar stays over the upper chest
- - Maintain shoulder blade position throughout
- - Setting the incline too high (above 45 degrees makes it a shoulder press)
- - Flaring elbows excessively - stresses the shoulder joint
- - Letting shoulder blades protract at the top of the movement
Frequently Asked Questions
How much should a women incline bench press?
For an average women weighing around 143 lb, an intermediate incline bench press is approximately 104 lb. Standards vary significantly by bodyweight - use the "Find My Level" tool above with your own bodyweight to get a personalised figure.
What is a good Incline Bench Press for a beginner?
A beginner standard represents a lift achievable after a few months of consistent training - roughly the top 80% of the lifting population. For most exercises, this is around 50–60% of bodyweight for upper body movements and 75–100% for lower body lifts. Check the Beginner column in the table above for the specific number at your bodyweight.
How are Incline Bench Press strength standards calculated?
Standards are derived from aggregated training and competition data across large populations. Each bodyweight bracket has five thresholds - Beginner (top 80%), Novice (top 60%), Intermediate (top 40%), Advanced (top 20%), and Elite (top 5%) - representing where a lifter falls relative to the broader lifting community.
How do I increase my Incline Bench Press?
Progressive overload is the core principle: consistently add small amounts of weight or reps over time. For strength, focus on sets of 3–6 at 80–90% of your 1RM. For hypertrophy, work in the 6–12 rep range. Ensure adequate sleep (7–9 hours), sufficient protein intake (1.6–2.2 g/kg bodyweight), and allow at least 48 hours between sessions targeting the same muscle group.
What is the difference between each strength level?
Beginner: just started training and making rapid linear progress. Novice: 1–2 years of consistent training. Intermediate: several years with structured periodisation. Advanced: competitive or near-competitive level requiring specialised programming. Elite: top-end competitive performance representing the top 5% of the lifting population.