Larsen Press vs Incline Bench Press Strength Standards
Compare your Larsen press and incline bench press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict flat-bench Larsen press from controlled chest touch to full elbow lockout with no foot contact or leg drive and a raw barbell incline bench press at approximately 30–45 degrees with the bar lowered to the upper chest and every rep locked out. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Larsen Press vs Incline Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Larsen press and incline bench press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your Larsen press and incline bench press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Larsen Press / Incline Bench Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Larsen Press vs Incline Bench Press Standards
How to read the table: The first number is Larsen Press; the second is Incline Bench Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 77 / 98 lb 34.9 / 44.5 kg | 109 / 133 lb 49.4 / 60.3 kg | 143 / 168 lb 64.9 / 76.2 kg | 177 / 203 lb 80.3 / 92.1 kg |
| 130 lb 59 kg | 82 / 103 lb 37.2 / 46.7 kg | 115 / 141 lb 52.2 / 64 kg | 151 / 177 lb 68.5 / 80.3 kg | 187 / 214 lb 84.8 / 97.1 kg |
| 140 lb 63.5 kg | 86 / 109 lb 39 / 49.4 kg | 121 / 148 lb 54.9 / 67.1 kg | 158 / 186 lb 71.7 / 84.4 kg | 197 / 225 lb 89.4 / 102.1 kg |
| 150 lb 68 kg | 90 / 114 lb 40.8 / 51.7 kg | 126 / 155 lb 57.2 / 70.3 kg | 166 / 195 lb 75.3 / 88.5 kg | 206 / 236 lb 93.4 / 107 kg |
| 160 lb 72.6 kg | 94 / 119 lb 42.6 / 54 kg | 132 / 161 lb 59.9 / 73 kg | 173 / 203 lb 78.5 / 92.1 kg | 215 / 246 lb 97.5 / 111.6 kg |
| 170 lb 77.1 kg | 97 / 123 lb 44 / 55.8 kg | 137 / 168 lb 62.1 / 76.2 kg | 180 / 212 lb 81.6 / 96.2 kg | 224 / 256 lb 101.6 / 116.1 kg |
| 180 lb 81.6 kg | 101 / 128 lb 45.8 / 58.1 kg | 143 / 175 lb 64.9 / 79.4 kg | 187 / 220 lb 84.8 / 99.8 kg | 232 / 266 lb 105.2 / 120.7 kg |
| 190 lb 86.2 kg | 105 / 133 lb 47.6 / 60.3 kg | 148 / 181 lb 67.1 / 82.1 kg | 194 / 228 lb 88 / 103.4 kg | 241 / 276 lb 109.3 / 125.2 kg |
| 200 lb 90.7 kg | 109 / 138 lb 49.4 / 62.6 kg | 153 / 187 lb 69.4 / 84.8 kg | 201 / 236 lb 91.2 / 107 kg | 249 / 286 lb 112.9 / 129.7 kg |
| 210 lb 95.3 kg | 112 / 142 lb 50.8 / 64.4 kg | 158 / 193 lb 71.7 / 87.5 kg | 207 / 244 lb 93.9 / 110.7 kg | 258 / 295 lb 117 / 133.8 kg |
| 220 lb 99.8 kg | 116 / 147 lb 52.6 / 66.7 kg | 163 / 200 lb 73.9 / 90.7 kg | 214 / 251 lb 97.1 / 113.9 kg | 266 / 304 lb 120.7 / 137.9 kg |
| 230 lb 104.3 kg | 119 / 151 lb 54 / 68.5 kg | 168 / 206 lb 76.2 / 93.4 kg | 220 / 259 lb 99.8 / 117.5 kg | 274 / 313 lb 124.3 / 142 kg |
| 240 lb 108.9 kg | 123 / 155 lb 55.8 / 70.3 kg | 173 / 212 lb 78.5 / 96.2 kg | 227 / 266 lb 103 / 120.7 kg | 282 / 323 lb 127.9 / 146.5 kg |
| 250 lb 113.4 kg | 126 / 160 lb 57.2 / 72.6 kg | 178 / 217 lb 80.7 / 98.4 kg | 233 / 274 lb 105.7 / 124.3 kg | 289 / 331 lb 131.1 / 150.1 kg |
| 260 lb 117.9 kg | 129 / 164 lb 58.5 / 74.4 kg | 182 / 223 lb 82.6 / 101.2 kg | 239 / 281 lb 108.4 / 127.5 kg | 297 / 340 lb 134.7 / 154.2 kg |
| 270 lb 122.5 kg | 133 / 168 lb 60.3 / 76.2 kg | 187 / 229 lb 84.8 / 103.9 kg | 245 / 288 lb 111.1 / 130.6 kg | 305 / 349 lb 138.3 / 158.3 kg |
| 280 lb 127 kg | 136 / 172 lb 61.7 / 78 kg | 192 / 234 lb 87.1 / 106.1 kg | 251 / 295 lb 113.9 / 133.8 kg | 312 / 357 lb 141.5 / 161.9 kg |
| 290 lb 131.5 kg | 139 / 176 lb 63 / 79.8 kg | 196 / 240 lb 88.9 / 108.9 kg | 257 / 302 lb 116.6 / 137 kg | 319 / 366 lb 144.7 / 166 kg |
| 300 lb 136.1 kg | 142 / 180 lb 64.4 / 81.6 kg | 201 / 245 lb 91.2 / 111.1 kg | 263 / 309 lb 119.3 / 140.2 kg | 327 / 374 lb 148.3 / 169.6 kg |
Women’s Larsen Press vs Incline Bench Press Standards
How to read the table: The first number is Larsen Press; the second is Incline Bench Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 39 / 46 lb 17.7 / 20.9 kg | 57 / 63 lb 25.9 / 28.6 kg | 78 / 80 lb 35.4 / 36.3 kg | 98 / 103 lb 44.5 / 46.7 kg |
| 110 lb 49.9 kg | 41 / 49 lb 18.6 / 22.2 kg | 61 / 67 lb 27.7 / 30.4 kg | 83 / 85 lb 37.6 / 38.6 kg | 105 / 110 lb 47.6 / 49.9 kg |
| 120 lb 54.4 kg | 44 / 52 lb 20 / 23.6 kg | 65 / 72 lb 29.5 / 32.7 kg | 88 / 90 lb 39.9 / 40.8 kg | 111 / 116 lb 50.3 / 52.6 kg |
| 130 lb 59 kg | 46 / 55 lb 20.9 / 24.9 kg | 68 / 75 lb 30.8 / 34 kg | 93 / 95 lb 42.2 / 43.1 kg | 117 / 123 lb 53.1 / 55.8 kg |
| 140 lb 63.5 kg | 49 / 57 lb 22.2 / 25.9 kg | 72 / 79 lb 32.7 / 35.8 kg | 97 / 100 lb 44 / 45.4 kg | 123 / 129 lb 55.8 / 58.5 kg |
| 150 lb 68 kg | 51 / 60 lb 23.1 / 27.2 kg | 75 / 83 lb 34 / 37.6 kg | 102 / 105 lb 46.3 / 47.6 kg | 129 / 135 lb 58.5 / 61.2 kg |
| 160 lb 72.6 kg | 53 / 63 lb 24 / 28.6 kg | 78 / 87 lb 35.4 / 39.5 kg | 106 / 110 lb 48.1 / 49.9 kg | 135 / 141 lb 61.2 / 64 kg |
| 170 lb 77.1 kg | 55 / 65 lb 24.9 / 29.5 kg | 82 / 90 lb 37.2 / 40.8 kg | 111 / 114 lb 50.3 / 51.7 kg | 140 / 147 lb 63.5 / 66.7 kg |
| 180 lb 81.6 kg | 58 / 68 lb 26.3 / 30.8 kg | 85 / 94 lb 38.6 / 42.6 kg | 115 / 119 lb 52.2 / 54 kg | 146 / 152 lb 66.2 / 68.9 kg |
| 190 lb 86.2 kg | 60 / 70 lb 27.2 / 31.8 kg | 88 / 97 lb 39.9 / 44 kg | 119 / 123 lb 54 / 55.8 kg | 151 / 158 lb 68.5 / 71.7 kg |
| 200 lb 90.7 kg | 62 / 73 lb 28.1 / 33.1 kg | 91 / 101 lb 41.3 / 45.8 kg | 124 / 127 lb 56.2 / 57.6 kg | 156 / 164 lb 70.8 / 74.4 kg |
| 210 lb 95.3 kg | 64 / 75 lb 29 / 34 kg | 94 / 104 lb 42.6 / 47.2 kg | 128 / 131 lb 58.1 / 59.4 kg | 161 / 169 lb 73 / 76.7 kg |
| 220 lb 99.8 kg | 66 / 77 lb 29.9 / 34.9 kg | 97 / 107 lb 44 / 48.5 kg | 132 / 136 lb 59.9 / 61.7 kg | 167 / 174 lb 75.7 / 78.9 kg |
| 230 lb 104.3 kg | 68 / 80 lb 30.8 / 36.3 kg | 100 / 110 lb 45.4 / 49.9 kg | 136 / 140 lb 61.7 / 63.5 kg | 172 / 180 lb 78 / 81.6 kg |
| 240 lb 108.9 kg | 70 / 82 lb 31.8 / 37.2 kg | 103 / 114 lb 46.7 / 51.7 kg | 140 / 144 lb 63.5 / 65.3 kg | 176 / 185 lb 79.8 / 83.9 kg |
How Your Larsen Press vs Incline Bench Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the Larsen press strength level
The standards use the sex-specific strength levels from the individual Larsen Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to press more without requiring strength to increase pound for pound.
3. Find the incline bench press strength level
The incline bench press standards use the sex-specific standards from the individual incline bench press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more total weight without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the Larsen press | Adjust Larsen press targets to exact bodyweight with the two-thirds rule. |
| Rate the incline bench press | Adjust incline bench press targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Larsen Press and Incline Bench Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the incline bench press standard is higher; below zero means the Larsen press standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
11.8 → 21.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the incline bench press standard minus the Larsen press standard. A plus sign means the incline bench press standard is higher. A minus sign means the Larsen press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +21 lb +9.6 kg | +24 lb +10.9 kg | +25 lb +11.3 kg | +26 lb +11.8 kg |
| 130 lb 59 kg | +21 lb +9.5 kg | +26 lb +11.8 kg | +26 lb +11.8 kg | +27 lb +12.3 kg |
| 140 lb 63.5 kg | +23 lb +10.4 kg | +27 lb +12.2 kg | +28 lb +12.7 kg | +28 lb +12.7 kg |
| 150 lb 68 kg | +24 lb +10.9 kg | +29 lb +13.1 kg | +29 lb +13.2 kg | +30 lb +13.6 kg |
| 160 lb 72.6 kg | +25 lb +11.4 kg | +29 lb +13.1 kg | +30 lb +13.6 kg | +31 lb +14.1 kg |
| 170 lb 77.1 kg | +26 lb +11.8 kg | +31 lb +14.1 kg | +32 lb +14.6 kg | +32 lb +14.5 kg |
| 180 lb 81.6 kg | +27 lb +12.3 kg | +32 lb +14.5 kg | +33 lb +15 kg | +34 lb +15.5 kg |
| 190 lb 86.2 kg | +28 lb +12.7 kg | +33 lb +15 kg | +34 lb +15.4 kg | +35 lb +15.9 kg |
| 200 lb 90.7 kg | +29 lb +13.2 kg | +34 lb +15.4 kg | +35 lb +15.8 kg | +37 lb +16.8 kg |
| 210 lb 95.3 kg | +30 lb +13.6 kg | +35 lb +15.8 kg | +37 lb +16.8 kg | +37 lb +16.8 kg |
| 220 lb 99.8 kg | +31 lb +14.1 kg | +37 lb +16.8 kg | +37 lb +16.8 kg | +38 lb +17.2 kg |
| 230 lb 104.3 kg | +32 lb +14.5 kg | +38 lb +17.2 kg | +39 lb +17.7 kg | +39 lb +17.7 kg |
| 240 lb 108.9 kg | +32 lb +14.5 kg | +39 lb +17.7 kg | +39 lb +17.7 kg | +41 lb +18.6 kg |
| 250 lb 113.4 kg | +34 lb +15.4 kg | +39 lb +17.7 kg | +41 lb +18.6 kg | +42 lb +19 kg |
| 260 lb 117.9 kg | +35 lb +15.9 kg | +41 lb +18.6 kg | +42 lb +19.1 kg | +43 lb +19.5 kg |
| 270 lb 122.5 kg | +35 lb +15.9 kg | +42 lb +19.1 kg | +43 lb +19.5 kg | +44 lb +20 kg |
| 280 lb 127 kg | +36 lb +16.3 kg | +42 lb +19 kg | +44 lb +19.9 kg | +45 lb +20.4 kg |
| 290 lb 131.5 kg | +37 lb +16.8 kg | +44 lb +20 kg | +45 lb +20.4 kg | +47 lb +21.3 kg |
| 300 lb 136.1 kg | +38 lb +17.2 kg | +44 lb +19.9 kg | +46 lb +20.9 kg | +47 lb +21.3 kg |
How Women’s Larsen Press and Incline Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
2.2 → 4.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the incline bench press standard minus the Larsen press standard. A plus sign means the incline bench press standard is higher. A minus sign means the Larsen press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +7 lb +3.2 kg | +6 lb +2.7 kg | +2 lb +0.9 kg | +5 lb +2.2 kg |
| 110 lb 49.9 kg | +8 lb +3.6 kg | +6 lb +2.7 kg | +2 lb +1 kg | +5 lb +2.3 kg |
| 120 lb 54.4 kg | +8 lb +3.6 kg | +7 lb +3.2 kg | +2 lb +0.9 kg | +5 lb +2.3 kg |
| 130 lb 59 kg | +9 lb +4 kg | +7 lb +3.2 kg | +2 lb +0.9 kg | +6 lb +2.7 kg |
| 140 lb 63.5 kg | +8 lb +3.7 kg | +7 lb +3.1 kg | +3 lb +1.4 kg | +6 lb +2.7 kg |
| 150 lb 68 kg | +9 lb +4.1 kg | +8 lb +3.6 kg | +3 lb +1.3 kg | +6 lb +2.7 kg |
| 160 lb 72.6 kg | +10 lb +4.6 kg | +9 lb +4.1 kg | +4 lb +1.8 kg | +6 lb +2.8 kg |
| 170 lb 77.1 kg | +10 lb +4.6 kg | +8 lb +3.6 kg | +3 lb +1.4 kg | +7 lb +3.2 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | +9 lb +4 kg | +4 lb +1.8 kg | +6 lb +2.7 kg |
| 190 lb 86.2 kg | +10 lb +4.6 kg | +9 lb +4.1 kg | +4 lb +1.8 kg | +7 lb +3.2 kg |
| 200 lb 90.7 kg | +11 lb +5 kg | +10 lb +4.5 kg | +3 lb +1.4 kg | +8 lb +3.6 kg |
| 210 lb 95.3 kg | +11 lb +5 kg | +10 lb +4.6 kg | +3 lb +1.3 kg | +8 lb +3.7 kg |
| 220 lb 99.8 kg | +11 lb +5 kg | +10 lb +4.5 kg | +4 lb +1.8 kg | +7 lb +3.2 kg |
| 230 lb 104.3 kg | +12 lb +5.5 kg | +10 lb +4.5 kg | +4 lb +1.8 kg | +8 lb +3.6 kg |
| 240 lb 108.9 kg | +12 lb +5.4 kg | +11 lb +5 kg | +4 lb +1.8 kg | +9 lb +4.1 kg |
Larsen Press and Incline Bench Press Exercises Used by This Calculator
This calculator uses a strict Larsen press and a barbell incline bench press. Use strict canonical Larsen Press and Incline Bench Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Keep both legs off the floor for every rep
Enter total straight-bar weight including bar and plates. Keep the upper back, shoulders, and hips controlled on a flat bench while both legs remain elevated or held off the floor. Lower to a consistent chest touch and press to full elbow lockout. Do not use foot contact, leg drive, hip bridge, bounce, boards, pins, partial reps, assistance, or a standard, paused, Spoto, floor, Smith-machine, dumbbell, or machine press substitution.
Use a raw 30–45 degree barbell incline bench press
Lower the bar to the upper chest or clavicle with the feet planted and shoulders against the bench, then press to full elbow lockout. Do not enter a flat press, dumbbell press, Smith-machine press, machine press, partial rep, or equipped lift.
Enter one recent Larsen Press result and one recent Incline Bench Press result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Larsen Press — View the individual Larsen Press standards and next strength-level target.
- Barbell Incline Bench Press — View the individual Incline Bench Press standards and next strength-level target.
- Paused Barbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Spoto Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Close-Grip Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Floor Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.