Incline Bench Press vs Push Press Strength Standards

Incline Bench Press vs Push Press Strength Standards

These bodyweight tables place the incline bench press and push press targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.

Find the closest row in the men’s or women’s table. Every target lists Incline Bench Press / Push Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.

Men’s Incline Bench Press vs Push Press Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Incline Bench Press vs Push Press Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Incline Bench Press vs Push Press Result Is Calculated

The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.

1. Estimate a one-rep max from each set

When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Use recent Incline Bench Press and Push Press sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.

2. Find the incline bench press strength level

For incline bench press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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.

3. Find the push press strength level

The standards use the sex-specific thresholds from the individual Push Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

4. Compare the two results

The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.

Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.

The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.

How Men’s Incline Bench Press and Push Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Push Press standard minus the Incline Bench Press standard: zero means equal, above zero means the Push Press standard is higher, and below zero means the Incline Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Incline Bench Press and Push Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Push Press standard minus the Incline Bench Press standard: zero means equal, above zero means the Push Press standard is higher, and below zero means the Incline Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Incline Bench Press and Push Press Exercises Used by This Calculator

Compare like-for-like attempts by keeping the incline bench press and push press setup consistent with their individual rules. Use strict, repeatable Incline Bench Press and Push Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.

Use the Barbell Incline Bench Press setup and load convention

Barbell incline bench press with bench angle approximately 30–45 degrees. Bar is lowered to the upper chest / clavicle on each rep. Rep counts only when elbows reach full lockout. Feet remain planted on the floor and shoulders remain in contact with the bench. Raw lifting only; equipped lifting is excluded. No partial range variants, machine variants, Smith machine incline press, dumbbell incline press, or machine incline chest press. Estimated 1RM is calculated from the entered load and reps.

Use the exercise-specific Push Press setup and load convention

Barbell starts in the front rack position at the shoulders. A controlled dip is performed using the legs and hips before driving the bar upward. Leg drive initiates the bar path and the arms finish the lockout overhead. Each rep counts only when the bar is fully locked out overhead with elbows fully extended. The bar must remain under control throughout the full range of motion. Dip depth and technique must stay consistent across tests. Raw lifting only. Allowed equipment: barbell, rack, belt (optional), wrist wraps (optional), lifting shoes (optional). Excluded variations: strict overhead press (no leg drive), push jerk, split jerk, partial lockout reps, Smith machine pressing, and machine shoulder press variations. Estimated 1RM is calculated from the entered load and reps.

Enter one recent Incline Bench Press result and one recent Push Press result

First lift: total barbell weight and 1–12 strict reps. Second lift: total barbell load and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Barbell Incline Bench Press — View the individual Incline Bench Press standards and next strength-level target.
• Barbell Push Press — View the individual Push Press standards and next strength-level target.
• Arnold Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Axle Back Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Axle Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Axle Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.