Strength standards

What’s a good incline bench?

How much should you incline bench for your weight? Put in a set and see your rank from Iron to Radiant, scored the way the Evident app scores it. The average incline bench press and the standards for men and women by bodyweight are below.

I lift as
180 lb
Weight
lb
Reps
Age
Units

The weight is the whole bar: the bar (45 lb, or 20 kg) plus every plate.

Gold II

Stronger than 79% of guys

Next: Gold I at 175 lb × 5

Estimated one-rep max: 193 lb

  1. Iron
  2. Bronze
  3. Silver
  4. Gold
  5. Platinum
  6. Diamond
  7. Radiant

An estimate from strength standards for your sex, bodyweight and age. Percentages count people who don’t train. In the app every set you log counts, and your rank climbs as you do.

Incline bench press standards

The one-rep max where each rank starts, by bodyweight. Iron is anything below Bronze. Did a set of 8? The calculator turns it into a one-rep max.

Men

Incline bench press standards for men: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg733310548132601637419789231105
130 lb59 kg753410849136621687620292238108
140 lb64 kg803611552144661788121497252115
150 lb68 kg8438121551526918886226103266121
160 lb73 kg8940127581607319890238108281128
170 lb77 kg9342134611687720894250114294134
180 lb82 kg9744140641768021799262119308140
190 lb86 kg102461466718484227103273124322146
200 lb91 kg106481526919287236108285130335152
210 lb95 kg110501587219991246112296135349158
220 lb100 kg114521647520794255116307140362164
230 lb104 kg118541707721497264120319145375170
240 lb109 kg1225617680222101273124330150388176
250 or more lb113 or more kg1265818283229104282128340155401182

Women

Incline bench press standards for women: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg3717532466308237994511653
130 lb59 kg38175425683184381014611954
140 lb64 kg40185826723389411074912658
150 lb68 kg42196128763594431135213361
160 lb73 kg45206429803799451195414164
170 lb77 kg472167318439104471255714767
180 lb82 kg492270328840109501316015470
190 lb86 kg512373349242114521376216173
200 lb91 kg532476359644118541436516876
210 lb95 kg5525793610046123561486817579
220 lb100 kg5726823810447128581547018182
230 lb104 kg5927853910749132601607318885
240 lb109 kg6128884011151137621657519488
250 or more lb113 or more kg6329914211552141641707820191

For ages up to 35. Past 35 the standard drops about 6% a decade; the calculator adjusts for your age. Built on Strength Level’s published standards and scaled the way the Evident app scales them.

By the numbers

What’s a good incline bench press?

For a 180 lb guy, Silver starts at 140 lb, Gold at 176 lb, Platinum at 217 lb and Diamond at 262 lb for one rep. For a 140 lb woman, Silver starts at 58 lb, Gold at 72 lb, Platinum at 89 lb and Diamond at 107 lb for one rep.

Silver covers novice lifters, Gold intermediate, Platinum advanced and Diamond elite. Radiant is past elite.

  • Is a 135 incline bench good?

    For a 180 lb guy, a 135 lb incline bench for one rep is Silver III, stronger than about 48% of guys. At 150 lb bodyweight it is Silver II; at 210 lb it is Bronze II.

  • Is a 185 incline bench good?

    For a 180 lb guy, a 185 lb incline bench for one rep is Gold II, stronger than about 78% of guys. At 150 lb bodyweight it is Platinum III; at 210 lb it is Silver I.

  • Is a 225 incline bench good?

    For a 180 lb guy, a 225 lb incline bench for one rep is Platinum II, stronger than about 90% of guys. At 150 lb bodyweight it is Diamond III; at 210 lb it is Gold I.

  • Is a 65 lb incline bench good for a woman?

    For a 140 lb woman, a 65 lb incline bench for one rep is Silver I, stronger than about 63% of women. At 120 lb bodyweight it is Gold III; at 170 lb it is Silver III.

  • Is a 95 lb incline bench good for a woman?

    For a 140 lb woman, a 95 lb incline bench for one rep is Platinum II, stronger than about 91% of women. At 120 lb bodyweight it is Diamond III; at 170 lb it is Gold I.

  • Is a 60 kg incline bench good?

    For an 80 kg guy, a 60 kg incline bench for one rep is Bronze I, stronger than about 48% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

  • Is an 80 kg incline bench good?

    For an 80 kg guy, an 80 kg incline bench for one rep is Gold III, stronger than about 75% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

  • Is a 100 kg incline bench good?

    For an 80 kg guy, a 100 kg incline bench for one rep is Platinum II, stronger than about 89% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

How the rank works

How Evident ranks your incline bench

  1. Your best set becomes a one-rep max. Weight × (1 + reps ÷ 30), the Epley formula. A set of 5 at 185 is about a 216 max. The one rep max calculator does it for any set.
  2. It’s scored against people like you. Standards for your sex and bodyweight, and your age past 35.
  3. Seven ranks, three steps each. Iron, Bronze, Silver, Gold, Platinum and Diamond have III, II and I. Radiant sits past elite.
  4. In the app it keeps moving. Every set has one weight and one rep goal: 8 reps. Beat 8 on your last, all-out set and the weight goes up next time. Rest is 2 min.

Watch your incline bench rank up.

Evident tells you what to lift every set, raises the weight when you earn it, and ranks every lift you log.

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Questions

Incline bench press questions.

How much should I incline bench for my weight?

For a 180 lb guy, Silver starts at 140 lb, Gold at 176 lb, Platinum at 217 lb and Diamond at 262 lb for one rep. For a 140 lb woman, Silver starts at 58 lb, Gold at 72 lb, Platinum at 89 lb and Diamond at 107 lb for one rep. Use the calculator above for your exact bodyweight and age.

How much can the average man incline bench?

Among men who lift, the middle of the pack at 180 lb is about 195 lb for one rep: the intermediate standard in Strength Level’s data, and Gold II in Evident. Counting men who don’t train, Evident’s estimate for the middle 180 lb guy is about 143 lb.

What’s a good incline bench press for a woman?

For a 140 lb woman, Silver starts at 58 lb, Gold at 72 lb, Platinum at 89 lb and Diamond at 107 lb for one rep. Among women who lift, the middle at 140 lb is about 80 lb, which is Gold II.

How much should I incline bench compared to flat?

At the same rank, the incline bench press standard is about 88% of the bench press standard. At Gold II for a 180 lb guy that is 195 lb against 221 lb.

How does Evident rank my incline bench?

It turns your best set into a one-rep max with the Epley formula (weight × (1 + reps ÷ 30)), then compares it with standards for your sex, bodyweight and age. Seven ranks from Iron to Radiant, with three steps inside each rank below Radiant.

Where do these numbers come from?

Evident anchors every lift to Strength Level’s published standards, which are built from millions of logged lifts, then scales them for your sex, bodyweight and age the way the app does. Past 35, the bar drops about 6% a decade.

More strength standards