Machine Shoulder Press vs Incline Bench Press Strength Standards
Compare your machine shoulder press and incline bench press against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter displayed bilateral machine resistance and total barbell weight including the bar. Testing: a bilateral seated machine shoulder press from the same controlled bottom range to the machine-intended overhead finish with stable hips, back, and torso; a raw barbell incline bench press at approximately 30–45 degrees with the bar lowered to the upper chest and every rep locked out. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Machine Shoulder Press vs Incline Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the machine shoulder 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 machine shoulder 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 Machine Shoulder 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 Machine Shoulder Press vs Incline Bench Press Standards
How to read the table: The first number is Machine Shoulder 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 | 59 / 98 lb 26.8 / 44.5 kg | 81 / 133 lb 36.7 / 60.3 kg | 106 / 168 lb 48.1 / 76.2 kg | 137 / 203 lb 62.1 / 92.1 kg |
| 130 lb 59 kg | 62 / 103 lb 28.1 / 46.7 kg | 85 / 141 lb 38.6 / 64 kg | 112 / 177 lb 50.8 / 80.3 kg | 144 / 214 lb 65.3 / 97.1 kg |
| 140 lb 63.5 kg | 65 / 109 lb 29.5 / 49.4 kg | 90 / 148 lb 40.8 / 67.1 kg | 117 / 186 lb 53.1 / 84.4 kg | 152 / 225 lb 68.9 / 102.1 kg |
| 150 lb 68 kg | 68 / 114 lb 30.8 / 51.7 kg | 94 / 155 lb 42.6 / 70.3 kg | 123 / 195 lb 55.8 / 88.5 kg | 159 / 236 lb 72.1 / 107 kg |
| 160 lb 72.6 kg | 71 / 119 lb 32.2 / 54 kg | 98 / 161 lb 44.5 / 73 kg | 128 / 203 lb 58.1 / 92.1 kg | 166 / 246 lb 75.3 / 111.6 kg |
| 170 lb 77.1 kg | 74 / 123 lb 33.6 / 55.8 kg | 102 / 168 lb 46.3 / 76.2 kg | 134 / 212 lb 60.8 / 96.2 kg | 173 / 256 lb 78.5 / 116.1 kg |
| 180 lb 81.6 kg | 77 / 128 lb 34.9 / 58.1 kg | 106 / 175 lb 48.1 / 79.4 kg | 139 / 220 lb 63 / 99.8 kg | 179 / 266 lb 81.2 / 120.7 kg |
| 190 lb 86.2 kg | 80 / 133 lb 36.3 / 60.3 kg | 110 / 181 lb 49.9 / 82.1 kg | 144 / 228 lb 65.3 / 103.4 kg | 186 / 276 lb 84.4 / 125.2 kg |
| 200 lb 90.7 kg | 83 / 138 lb 37.6 / 62.6 kg | 114 / 187 lb 51.7 / 84.8 kg | 149 / 236 lb 67.6 / 107 kg | 192 / 286 lb 87.1 / 129.7 kg |
| 210 lb 95.3 kg | 86 / 142 lb 39 / 64.4 kg | 118 / 193 lb 53.5 / 87.5 kg | 154 / 244 lb 69.9 / 110.7 kg | 199 / 295 lb 90.3 / 133.8 kg |
| 220 lb 99.8 kg | 88 / 147 lb 39.9 / 66.7 kg | 121 / 200 lb 54.9 / 90.7 kg | 159 / 251 lb 72.1 / 113.9 kg | 205 / 304 lb 93 / 137.9 kg |
| 230 lb 104.3 kg | 91 / 151 lb 41.3 / 68.5 kg | 125 / 206 lb 56.7 / 93.4 kg | 164 / 259 lb 74.4 / 117.5 kg | 211 / 313 lb 95.7 / 142 kg |
| 240 lb 108.9 kg | 93 / 155 lb 42.2 / 70.3 kg | 129 / 212 lb 58.5 / 96.2 kg | 168 / 266 lb 76.2 / 120.7 kg | 217 / 323 lb 98.4 / 146.5 kg |
| 250 lb 113.4 kg | 96 / 160 lb 43.5 / 72.6 kg | 132 / 217 lb 59.9 / 98.4 kg | 173 / 274 lb 78.5 / 124.3 kg | 223 / 331 lb 101.2 / 150.1 kg |
| 260 lb 117.9 kg | 99 / 164 lb 44.9 / 74.4 kg | 136 / 223 lb 61.7 / 101.2 kg | 177 / 281 lb 80.3 / 127.5 kg | 229 / 340 lb 103.9 / 154.2 kg |
| 270 lb 122.5 kg | 101 / 168 lb 45.8 / 76.2 kg | 139 / 229 lb 63 / 103.9 kg | 182 / 288 lb 82.6 / 130.6 kg | 235 / 349 lb 106.6 / 158.3 kg |
| 280 lb 127 kg | 104 / 172 lb 47.2 / 78 kg | 142 / 234 lb 64.4 / 106.1 kg | 186 / 295 lb 84.4 / 133.8 kg | 241 / 357 lb 109.3 / 161.9 kg |
| 290 lb 131.5 kg | 106 / 176 lb 48.1 / 79.8 kg | 146 / 240 lb 66.2 / 108.9 kg | 191 / 302 lb 86.6 / 137 kg | 247 / 366 lb 112 / 166 kg |
| 300 lb 136.1 kg | 108 / 180 lb 49 / 81.6 kg | 149 / 245 lb 67.6 / 111.1 kg | 195 / 309 lb 88.5 / 140.2 kg | 252 / 374 lb 114.3 / 169.6 kg |
Women’s Machine Shoulder Press vs Incline Bench Press Standards
How to read the table: The first number is Machine Shoulder 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 | 27 / 46 lb 12.2 / 20.9 kg | 41 / 63 lb 18.6 / 28.6 kg | 57 / 80 lb 25.9 / 36.3 kg | 78 / 103 lb 35.4 / 46.7 kg |
| 110 lb 49.9 kg | 29 / 49 lb 13.2 / 22.2 kg | 44 / 67 lb 20 / 30.4 kg | 61 / 85 lb 27.7 / 38.6 kg | 83 / 110 lb 37.6 / 49.9 kg |
| 120 lb 54.4 kg | 31 / 52 lb 14.1 / 23.6 kg | 47 / 72 lb 21.3 / 32.7 kg | 65 / 90 lb 29.5 / 40.8 kg | 88 / 116 lb 39.9 / 52.6 kg |
| 130 lb 59 kg | 33 / 55 lb 15 / 24.9 kg | 49 / 75 lb 22.2 / 34 kg | 68 / 95 lb 30.8 / 43.1 kg | 93 / 123 lb 42.2 / 55.8 kg |
| 140 lb 63.5 kg | 34 / 57 lb 15.4 / 25.9 kg | 52 / 79 lb 23.6 / 35.8 kg | 72 / 100 lb 32.7 / 45.4 kg | 97 / 129 lb 44 / 58.5 kg |
| 150 lb 68 kg | 36 / 60 lb 16.3 / 27.2 kg | 54 / 83 lb 24.5 / 37.6 kg | 75 / 105 lb 34 / 47.6 kg | 102 / 135 lb 46.3 / 61.2 kg |
| 160 lb 72.6 kg | 38 / 63 lb 17.2 / 28.6 kg | 56 / 87 lb 25.4 / 39.5 kg | 78 / 110 lb 35.4 / 49.9 kg | 106 / 141 lb 48.1 / 64 kg |
| 170 lb 77.1 kg | 39 / 65 lb 17.7 / 29.5 kg | 59 / 90 lb 26.8 / 40.8 kg | 82 / 114 lb 37.2 / 51.7 kg | 111 / 147 lb 50.3 / 66.7 kg |
| 180 lb 81.6 kg | 41 / 68 lb 18.6 / 30.8 kg | 61 / 94 lb 27.7 / 42.6 kg | 85 / 119 lb 38.6 / 54 kg | 115 / 152 lb 52.2 / 68.9 kg |
| 190 lb 86.2 kg | 42 / 70 lb 19.1 / 31.8 kg | 63 / 97 lb 28.6 / 44 kg | 88 / 123 lb 39.9 / 55.8 kg | 119 / 158 lb 54 / 71.7 kg |
| 200 lb 90.7 kg | 44 / 73 lb 20 / 33.1 kg | 65 / 101 lb 29.5 / 45.8 kg | 91 / 127 lb 41.3 / 57.6 kg | 124 / 164 lb 56.2 / 74.4 kg |
| 210 lb 95.3 kg | 45 / 75 lb 20.4 / 34 kg | 68 / 104 lb 30.8 / 47.2 kg | 94 / 131 lb 42.6 / 59.4 kg | 128 / 169 lb 58.1 / 76.7 kg |
| 220 lb 99.8 kg | 46 / 77 lb 20.9 / 34.9 kg | 70 / 107 lb 31.8 / 48.5 kg | 97 / 136 lb 44 / 61.7 kg | 132 / 174 lb 59.9 / 78.9 kg |
| 230 lb 104.3 kg | 48 / 80 lb 21.8 / 36.3 kg | 72 / 110 lb 32.7 / 49.9 kg | 100 / 140 lb 45.4 / 63.5 kg | 136 / 180 lb 61.7 / 81.6 kg |
| 240 lb 108.9 kg | 49 / 82 lb 22.2 / 37.2 kg | 74 / 114 lb 33.6 / 51.7 kg | 103 / 144 lb 46.7 / 65.3 kg | 140 / 185 lb 63.5 / 83.9 kg |
How Your Machine Shoulder 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 machine shoulder press strength level
The machine shoulder press standards use the sex-specific standards from the individual Machine Shoulder 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 displayed resistance 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 machine shoulder press | Adjust machine shoulder 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 Machine Shoulder 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 machine shoulder 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.
30 → 55.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the incline bench press standard minus the machine shoulder press standard. A plus sign means the incline bench press standard is higher. A minus sign means the machine shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +39 lb +17.7 kg | +52 lb +23.6 kg | +62 lb +28.1 kg | +66 lb +30 kg |
| 130 lb 59 kg | +41 lb +18.6 kg | +56 lb +25.4 kg | +65 lb +29.5 kg | +70 lb +31.8 kg |
| 140 lb 63.5 kg | +44 lb +19.9 kg | +58 lb +26.3 kg | +69 lb +31.3 kg | +73 lb +33.2 kg |
| 150 lb 68 kg | +46 lb +20.9 kg | +61 lb +27.7 kg | +72 lb +32.7 kg | +77 lb +34.9 kg |
| 160 lb 72.6 kg | +48 lb +21.8 kg | +63 lb +28.5 kg | +75 lb +34 kg | +80 lb +36.3 kg |
| 170 lb 77.1 kg | +49 lb +22.2 kg | +66 lb +29.9 kg | +78 lb +35.4 kg | +83 lb +37.6 kg |
| 180 lb 81.6 kg | +51 lb +23.2 kg | +69 lb +31.3 kg | +81 lb +36.8 kg | +87 lb +39.5 kg |
| 190 lb 86.2 kg | +53 lb +24 kg | +71 lb +32.2 kg | +84 lb +38.1 kg | +90 lb +40.8 kg |
| 200 lb 90.7 kg | +55 lb +25 kg | +73 lb +33.1 kg | +87 lb +39.4 kg | +94 lb +42.6 kg |
| 210 lb 95.3 kg | +56 lb +25.4 kg | +75 lb +34 kg | +90 lb +40.8 kg | +96 lb +43.5 kg |
| 220 lb 99.8 kg | +59 lb +26.8 kg | +79 lb +35.8 kg | +92 lb +41.8 kg | +99 lb +44.9 kg |
| 230 lb 104.3 kg | +60 lb +27.2 kg | +81 lb +36.7 kg | +95 lb +43.1 kg | +102 lb +46.3 kg |
| 240 lb 108.9 kg | +62 lb +28.1 kg | +83 lb +37.7 kg | +98 lb +44.5 kg | +106 lb +48.1 kg |
| 250 lb 113.4 kg | +64 lb +29.1 kg | +85 lb +38.5 kg | +101 lb +45.8 kg | +108 lb +48.9 kg |
| 260 lb 117.9 kg | +65 lb +29.5 kg | +87 lb +39.5 kg | +104 lb +47.2 kg | +111 lb +50.3 kg |
| 270 lb 122.5 kg | +67 lb +30.4 kg | +90 lb +40.9 kg | +106 lb +48 kg | +114 lb +51.7 kg |
| 280 lb 127 kg | +68 lb +30.8 kg | +92 lb +41.7 kg | +109 lb +49.4 kg | +116 lb +52.6 kg |
| 290 lb 131.5 kg | +70 lb +31.7 kg | +94 lb +42.7 kg | +111 lb +50.4 kg | +119 lb +54 kg |
| 300 lb 136.1 kg | +72 lb +32.6 kg | +96 lb +43.5 kg | +114 lb +51.7 kg | +122 lb +55.3 kg |
How Women’s Machine Shoulder 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.
11.3 → 20.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the incline bench press standard minus the machine shoulder press standard. A plus sign means the incline bench press standard is higher. A minus sign means the machine shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +19 lb +8.7 kg | +22 lb +10 kg | +23 lb +10.4 kg | +25 lb +11.3 kg |
| 110 lb 49.9 kg | +20 lb +9 kg | +23 lb +10.4 kg | +24 lb +10.9 kg | +27 lb +12.3 kg |
| 120 lb 54.4 kg | +21 lb +9.5 kg | +25 lb +11.4 kg | +25 lb +11.3 kg | +28 lb +12.7 kg |
| 130 lb 59 kg | +22 lb +9.9 kg | +26 lb +11.8 kg | +27 lb +12.3 kg | +30 lb +13.6 kg |
| 140 lb 63.5 kg | +23 lb +10.5 kg | +27 lb +12.2 kg | +28 lb +12.7 kg | +32 lb +14.5 kg |
| 150 lb 68 kg | +24 lb +10.9 kg | +29 lb +13.1 kg | +30 lb +13.6 kg | +33 lb +14.9 kg |
| 160 lb 72.6 kg | +25 lb +11.4 kg | +31 lb +14.1 kg | +32 lb +14.5 kg | +35 lb +15.9 kg |
| 170 lb 77.1 kg | +26 lb +11.8 kg | +31 lb +14 kg | +32 lb +14.5 kg | +36 lb +16.4 kg |
| 180 lb 81.6 kg | +27 lb +12.2 kg | +33 lb +14.9 kg | +34 lb +15.4 kg | +37 lb +16.7 kg |
| 190 lb 86.2 kg | +28 lb +12.7 kg | +34 lb +15.4 kg | +35 lb +15.9 kg | +39 lb +17.7 kg |
| 200 lb 90.7 kg | +29 lb +13.1 kg | +36 lb +16.3 kg | +36 lb +16.3 kg | +40 lb +18.2 kg |
| 210 lb 95.3 kg | +30 lb +13.6 kg | +36 lb +16.4 kg | +37 lb +16.8 kg | +41 lb +18.6 kg |
| 220 lb 99.8 kg | +31 lb +14 kg | +37 lb +16.7 kg | +39 lb +17.7 kg | +42 lb +19 kg |
| 230 lb 104.3 kg | +32 lb +14.5 kg | +38 lb +17.2 kg | +40 lb +18.1 kg | +44 lb +19.9 kg |
| 240 lb 108.9 kg | +33 lb +15 kg | +40 lb +18.1 kg | +41 lb +18.6 kg | +45 lb +20.4 kg |
Machine Shoulder Press and Incline Bench Press Exercises Used by This Calculator
This calculator uses a bilateral machine shoulder press and a barbell incline bench press. Do not enter per-side load or plates, plate-loaded or iso-lateral machines, chest-press substitutions, Smith or dumbbell presses, changed seat or bench angles, excessive arch, partial, bounced, leg-driven, or assisted reps.
Use a strict seated machine shoulder press
Enter total selected or loaded resistance for both arms together. Keep the hips, back, and torso stable, press both handles from the same controlled bottom range to the intended overhead finish, and lower under control. Do not enter per-side load, a high-incline chest press, unilateral rest-pause set, free-weight press, partial rep, bounce, or assisted rep.
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 machine shoulder press set and one recent incline bench press set
Enter displayed bilateral machine resistance, total barbell weight, and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean difficult sets with consistent settings, 30–45 degree incline, controlled bottom range, and symmetrical lockout.
Related Tools
- Machine Shoulder Press — View the individual Machine Shoulder Press standards and next strength-level target.
- Barbell Incline Bench Press — View the individual Incline Bench Press standards and next strength-level target.
- Dumbbell Incline Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Press Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.