Decline Push Ups vs Incline Bench Press Strength Standards
Compare your decline push ups and incline bench press against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: No external load for Decline Push Ups and Total barbell weight for Incline Bench Press. Use a strict, repeatable decline push ups test using the canonical setup, range, and finish rules; use a raw barbell incline bench press at approximately 30–45 degrees with the bar lowered to the upper chest and every rep locked out. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Decline Push Ups vs Incline Bench Press Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Decline Push Ups vs Incline Bench Press Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Decline Push Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Incline Bench Press:98 lb44.5 kg | Decline Push Ups:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Incline Bench Press:133 lb60.3 kg | Decline Push Ups:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Incline Bench Press:168 lb76.2 kg | Decline Push Ups:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Incline Bench Press:203 lb92.1 kg |
| 130 lb 59 kg | Decline Push Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Incline Bench Press:103 lb46.7 kg | Decline Push Ups:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Incline Bench Press:141 lb64 kg | Decline Push Ups:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Incline Bench Press:177 lb80.3 kg | Decline Push Ups:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Incline Bench Press:214 lb97.1 kg |
| 140 lb 63.5 kg | Decline Push Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Incline Bench Press:109 lb49.4 kg | Decline Push Ups:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Incline Bench Press:148 lb67.1 kg | Decline Push Ups:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Incline Bench Press:186 lb84.4 kg | Decline Push Ups:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Incline Bench Press:225 lb102.1 kg |
| 150 lb 68 kg | Decline Push Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Incline Bench Press:114 lb51.7 kg | Decline Push Ups:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Incline Bench Press:155 lb70.3 kg | Decline Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Incline Bench Press:195 lb88.5 kg | Decline Push Ups:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Incline Bench Press:236 lb107 kg |
| 160 lb 72.6 kg | Decline Push Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Incline Bench Press:119 lb54 kg | Decline Push Ups:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Incline Bench Press:161 lb73 kg | Decline Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Incline Bench Press:203 lb92.1 kg | Decline Push Ups:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Incline Bench Press:246 lb111.6 kg |
| 170 lb 77.1 kg | Decline Push Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Incline Bench Press:123 lb55.8 kg | Decline Push Ups:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Incline Bench Press:168 lb76.2 kg | Decline Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Incline Bench Press:212 lb96.2 kg | Decline Push Ups:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Incline Bench Press:256 lb116.1 kg |
| 180 lb 81.6 kg | Decline Push Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Incline Bench Press:128 lb58.1 kg | Decline Push Ups:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Incline Bench Press:175 lb79.4 kg | Decline Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Incline Bench Press:220 lb99.8 kg | Decline Push Ups:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Incline Bench Press:266 lb120.7 kg |
| 190 lb 86.2 kg | Decline Push Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Incline Bench Press:133 lb60.3 kg | Decline Push Ups:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Incline Bench Press:181 lb82.1 kg | Decline Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Incline Bench Press:228 lb103.4 kg | Decline Push Ups:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Incline Bench Press:276 lb125.2 kg |
| 200 lb 90.7 kg | Decline Push Ups:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Incline Bench Press:138 lb62.6 kg | Decline Push Ups:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Incline Bench Press:187 lb84.8 kg | Decline Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Incline Bench Press:236 lb107 kg | Decline Push Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Incline Bench Press:286 lb129.7 kg |
| 210 lb 95.3 kg | Decline Push Ups:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Incline Bench Press:142 lb64.4 kg | Decline Push Ups:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Incline Bench Press:193 lb87.5 kg | Decline Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Incline Bench Press:244 lb110.7 kg | Decline Push Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Incline Bench Press:295 lb133.8 kg |
| 220 lb 99.8 kg | Decline Push Ups:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Incline Bench Press:147 lb66.7 kg | Decline Push Ups:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Incline Bench Press:200 lb90.7 kg | Decline Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Incline Bench Press:251 lb113.9 kg | Decline Push Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Incline Bench Press:304 lb137.9 kg |
| 230 lb 104.3 kg | Decline Push Ups:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Incline Bench Press:151 lb68.5 kg | Decline Push Ups:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Incline Bench Press:206 lb93.4 kg | Decline Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Incline Bench Press:259 lb117.5 kg | Decline Push Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Incline Bench Press:313 lb142 kg |
| 240 lb 108.9 kg | Decline Push Ups:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Incline Bench Press:155 lb70.3 kg | Decline Push Ups:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Incline Bench Press:212 lb96.2 kg | Decline Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Incline Bench Press:266 lb120.7 kg | Decline Push Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Incline Bench Press:323 lb146.5 kg |
| 250 lb 113.4 kg | Decline Push Ups:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Incline Bench Press:160 lb72.6 kg | Decline Push Ups:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Incline Bench Press:217 lb98.4 kg | Decline Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Incline Bench Press:274 lb124.3 kg | Decline Push Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Incline Bench Press:331 lb150.1 kg |
| 260 lb 117.9 kg | Decline Push Ups:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Incline Bench Press:164 lb74.4 kg | Decline Push Ups:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Incline Bench Press:223 lb101.2 kg | Decline Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Incline Bench Press:281 lb127.5 kg | Decline Push Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Incline Bench Press:340 lb154.2 kg |
| 270 lb 122.5 kg | Decline Push Ups:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Incline Bench Press:168 lb76.2 kg | Decline Push Ups:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Incline Bench Press:229 lb103.9 kg | Decline Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Incline Bench Press:288 lb130.6 kg | Decline Push Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Incline Bench Press:349 lb158.3 kg |
| 280 lb 127 kg | Decline Push Ups:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Incline Bench Press:172 lb78 kg | Decline Push Ups:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Incline Bench Press:234 lb106.1 kg | Decline Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Incline Bench Press:295 lb133.8 kg | Decline Push Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Incline Bench Press:357 lb161.9 kg |
| 290 lb 131.5 kg | Decline Push Ups:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Incline Bench Press:176 lb79.8 kg | Decline Push Ups:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Incline Bench Press:240 lb108.9 kg | Decline Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Incline Bench Press:302 lb137 kg | Decline Push Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Incline Bench Press:366 lb166 kg |
| 300 lb 136.1 kg | Decline Push Ups:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Incline Bench Press:180 lb81.6 kg | Decline Push Ups:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Incline Bench Press:245 lb111.1 kg | Decline Push Ups:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Incline Bench Press:309 lb140.2 kg | Decline Push Ups:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Incline Bench Press:374 lb169.6 kg |
Women’s Decline Push Ups vs Incline Bench Press Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Decline Push Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Incline Bench Press:46 lb20.9 kg | Decline Push Ups:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Incline Bench Press:63 lb28.6 kg | Decline Push Ups:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Incline Bench Press:80 lb36.3 kg | Decline Push Ups:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Incline Bench Press:103 lb46.7 kg |
| 110 lb 49.9 kg | Decline Push Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Incline Bench Press:49 lb22.2 kg | Decline Push Ups:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Incline Bench Press:67 lb30.4 kg | Decline Push Ups:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Incline Bench Press:85 lb38.6 kg | Decline Push Ups:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Incline Bench Press:110 lb49.9 kg |
| 120 lb 54.4 kg | Decline Push Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Incline Bench Press:52 lb23.6 kg | Decline Push Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Incline Bench Press:72 lb32.7 kg | Decline Push Ups:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Incline Bench Press:90 lb40.8 kg | Decline Push Ups:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Incline Bench Press:116 lb52.6 kg |
| 130 lb 59 kg | Decline Push Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Incline Bench Press:55 lb24.9 kg | Decline Push Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Incline Bench Press:75 lb34 kg | Decline Push Ups:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Incline Bench Press:95 lb43.1 kg | Decline Push Ups:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Incline Bench Press:123 lb55.8 kg |
| 140 lb 63.5 kg | Decline Push Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Incline Bench Press:57 lb25.9 kg | Decline Push Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Incline Bench Press:79 lb35.8 kg | Decline Push Ups:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Incline Bench Press:100 lb45.4 kg | Decline Push Ups:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Incline Bench Press:129 lb58.5 kg |
| 150 lb 68 kg | Decline Push Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Incline Bench Press:60 lb27.2 kg | Decline Push Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Incline Bench Press:83 lb37.6 kg | Decline Push Ups:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Incline Bench Press:105 lb47.6 kg | Decline Push Ups:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Incline Bench Press:135 lb61.2 kg |
| 160 lb 72.6 kg | Decline Push Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Incline Bench Press:63 lb28.6 kg | Decline Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Incline Bench Press:87 lb39.5 kg | Decline Push Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Incline Bench Press:110 lb49.9 kg | Decline Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Incline Bench Press:141 lb64 kg |
| 170 lb 77.1 kg | Decline Push Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Incline Bench Press:65 lb29.5 kg | Decline Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Incline Bench Press:90 lb40.8 kg | Decline Push Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Incline Bench Press:114 lb51.7 kg | Decline Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Incline Bench Press:147 lb66.7 kg |
| 180 lb 81.6 kg | Decline Push Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Incline Bench Press:68 lb30.8 kg | Decline Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Incline Bench Press:94 lb42.6 kg | Decline Push Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Incline Bench Press:119 lb54 kg | Decline Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Incline Bench Press:152 lb68.9 kg |
| 190 lb 86.2 kg | Decline Push Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Incline Bench Press:70 lb31.8 kg | Decline Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Incline Bench Press:97 lb44 kg | Decline Push Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Incline Bench Press:123 lb55.8 kg | Decline Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Incline Bench Press:158 lb71.7 kg |
| 200 lb 90.7 kg | Decline Push Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Incline Bench Press:73 lb33.1 kg | Decline Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Incline Bench Press:101 lb45.8 kg | Decline Push Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Incline Bench Press:127 lb57.6 kg | Decline Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Incline Bench Press:164 lb74.4 kg |
| 210 lb 95.3 kg | Decline Push Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Incline Bench Press:75 lb34 kg | Decline Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Incline Bench Press:104 lb47.2 kg | Decline Push Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Incline Bench Press:131 lb59.4 kg | Decline Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Incline Bench Press:169 lb76.7 kg |
| 220 lb 99.8 kg | Decline Push Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Incline Bench Press:77 lb34.9 kg | Decline Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Incline Bench Press:107 lb48.5 kg | Decline Push Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Incline Bench Press:136 lb61.7 kg | Decline Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Incline Bench Press:174 lb78.9 kg |
| 230 lb 104.3 kg | Decline Push Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Incline Bench Press:80 lb36.3 kg | Decline Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Incline Bench Press:110 lb49.9 kg | Decline Push Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Incline Bench Press:140 lb63.5 kg | Decline Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Incline Bench Press:180 lb81.6 kg |
| 240 lb 108.9 kg | Decline Push Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Incline Bench Press:82 lb37.2 kg | Decline Push Ups:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Incline Bench Press:114 lb51.7 kg | Decline Push Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Incline Bench Press:144 lb65.3 kg | Decline Push Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Incline Bench Press:185 lb83.9 kg |
How Your Decline Push Ups vs Incline Bench Press Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Incline Bench Press, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Decline Push Ups result
The canonical repetition thresholds map the strict set to a strength tier; no reps-to-weight conversion is used. The calculator uses one continuous strict decline push ups set scored by repetitions and does not convert the repetitions into an estimated weight.
3. Rate the Incline Bench Press result
The incline bench press standards use the sex-specific standards from the individual incline bench press tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the decline push ups | Rate strict decline push ups repetitions without converting them into weight. Measurement: Strict decline push ups reps. |
| Rate the incline bench press | Adjust incline bench press targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Decline Push Ups and Incline Bench Press Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Decline Push Ups and Incline Bench Press Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Decline Push Ups and Incline Bench Press Exercises Used by This Calculator
This calculator uses a strict decline push ups and a barbell incline bench press. Use strict canonical Decline Push Ups and Incline Bench Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Decline Push Ups
Follow the individual Decline Push Ups calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
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 Decline Push Ups result and one recent Incline Bench Press result
Use each exercise’s canonical input: No external load for Decline Push Ups and Total barbell weight for Incline Bench Press.
Related Tools
- Decline Push Ups Strength Standards — View the individual Decline Push Ups standards and next strength-level target.
- Barbell Incline Bench Press — View the individual Incline Bench Press standards and next strength-level target.
- Barbell Close-Grip Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Weighted Push-Ups (Standard) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Dip Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Close Grip Push Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.