1RM incline bench press calculator + strength standards
The incline bench press targets the upper chest and the front delts, on a bench set to 30-45°. It is a shorter, more demanding press than the flat bench: the anterior deltoid's contribution rises and the bar path is mechanically less favourable. Estimating your 1RM here avoids a risky maximal test for the shoulder. Note: the standards below are derived from the flat bench press standards, scaled by the commonly reported ratio of ~0.8 (incline 1RM is typically 70 to 85% of the flat bench). Treat them as an indicative reference, not an independently measured standard.
📊 Incline bench press strength standards
Men
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg | 25 kg | 35 kg | 60 kg | 85 kg | 95 kg |
| 70 kg | 27.5 kg | 42.5 kg | 70 kg | 97.5 kg | 112.5 kg |
| 80 kg | 32.5 kg | 47.5 kg | 80 kg | 112.5 kg | 127.5 kg |
| 90 kg | 35 kg | 55 kg | 90 kg | 125 kg | 145 kg |
| 100 kg | 40 kg | 60 kg | 100 kg | 140 kg | 160 kg |
| 110 kg | 45 kg | 65 kg | 110 kg | 155 kg | 175 kg |
Women
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg | 10 kg | 20 kg | 30 kg | 40 kg | 50 kg |
| 55 kg | 10 kg | 22.5 kg | 32.5 kg | 45 kg | 55 kg |
| 60 kg | 12.5 kg | 25 kg | 35 kg | 47.5 kg | 60 kg |
| 70 kg | 15 kg | 27.5 kg | 42.5 kg | 55 kg | 70 kg |
| 80 kg | 15 kg | 32.5 kg | 47.5 kg | 65 kg | 80 kg |
Indicative standards based on recognised strength benchmarks (Symmetric Strength / ExRx), for an adult lifter. All values in kilograms (kg).
🎯 Percentage-of-1RM table
Once your 1RM is estimated, multiply it by the percentage on each row to get the working load matching your goal (strength, hypertrophy or endurance).
| % of 1RM | Load (e.g. 1RM = 100 kg) | Use |
|---|---|---|
| 100 % | 100 kg | 1 rep — maximal strength test |
| 95 % | 95 kg | 2 reps — pure strength |
| 90 % | 90 kg | 3-4 reps — strength |
| 85 % | 85 kg | 5-6 reps — strength / heavy hypertrophy |
| 80 % | 80 kg | 6-8 reps — hypertrophy |
| 75 % | 75 kg | 8-10 reps — hypertrophy |
| 70 % | 70 kg | 10-12 reps — hypertrophy / volume |
| 65 % | 65 kg | 12-15 reps — strength endurance |
| 60 % | 60 kg | 15+ reps — muscular endurance |
The "Load" column uses a 1RM of 100 kg as an example: replace 100 with your own 1RM to read your real working loads.
💬 Incline bench press FAQ
What is a good 1RM incline bench press for an 80 kg man?
For an 80 kg man, expect around 32 kg as a beginner, 80 kg at intermediate level (1.0× bodyweight) and 112 kg for the advanced level (1.4×). The elite threshold sits near 128 kg (1.6×). These are a little below the flat bench figures, which is normal.
How are these incline bench standards calculated?
They are derived from the flat bench press standards using a 0.8 ratio (incline ≈ 80% of flat bench), a widely reported relationship between the two lifts. Depending on your build and bench angle, your real ratio can range from 65 to 90%.
Should you incline to 30 or 45 degrees?
The steeper the angle, the more the shoulder works and the lower the load. At 30° the upper-chest emphasis is already clear while keeping good strength; beyond 45° the movement gets close to an overhead press. Measure your 1RM at the angle you actually train.
🔗 Other exercises
← Back to the main 1RM calculatorTurn these numbers into real progress
On Phitnix, a coach builds your cycles from your real loads and the workout log tracks your incline bench press 1RM over time. You know exactly when to add weight, without guessing.
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