Plate Loaded Chest Press vs Machine Incline Chest Press Strength Standards
Compare your plate loaded chest press and machine incline chest press against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Displayed machine or stack weight for Plate Loaded Chest Press and Total selected or loaded machine resistance for Machine Incline Chest Press. Testing: a strict, repeatable plate loaded chest press test using the canonical setup, range, and finish rules; a strict bilateral incline chest press using total selected or loaded machine resistance and a repeatable seat, range, and press path. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Plate Loaded Chest Press vs Machine Incline Chest Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the plate loaded chest press and machine incline chest 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 plate loaded chest press and machine incline chest 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 Plate Loaded Chest Press / Machine Incline 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 Plate Loaded Chest Press vs Machine Incline Press Standards
How to read the table: The first number is Plate Loaded Chest Press; the second is Machine Incline 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 | 81 / 67 lb 36.7 / 30.4 kg | 115 / 95 lb 52.2 / 43.1 kg | 154 / 129 lb 69.9 / 58.5 kg | 196 / 165 lb 88.9 / 74.8 kg |
| 130 lb 59 kg | 85 / 71 lb 38.6 / 32.2 kg | 121 / 100 lb 54.9 / 45.4 kg | 162 / 136 lb 73.5 / 61.7 kg | 207 / 174 lb 93.9 / 78.9 kg |
| 140 lb 63.5 kg | 90 / 74 lb 40.8 / 33.6 kg | 127 / 105 lb 57.6 / 47.6 kg | 171 / 143 lb 77.6 / 64.9 kg | 217 / 183 lb 98.4 / 83 kg |
| 150 lb 68 kg | 94 / 78 lb 42.6 / 35.4 kg | 133 / 110 lb 60.3 / 49.9 kg | 179 / 149 lb 81.2 / 67.6 kg | 227 / 191 lb 103 / 86.6 kg |
| 160 lb 72.6 kg | 98 / 81 lb 44.5 / 36.7 kg | 139 / 115 lb 63 / 52.2 kg | 186 / 156 lb 84.4 / 70.8 kg | 237 / 200 lb 107.5 / 90.7 kg |
| 170 lb 77.1 kg | 102 / 84 lb 46.3 / 38.1 kg | 145 / 120 lb 65.8 / 54.4 kg | 194 / 162 lb 88 / 73.5 kg | 247 / 208 lb 112 / 94.3 kg |
| 180 lb 81.6 kg | 106 / 88 lb 48.1 / 39.9 kg | 150 / 124 lb 68 / 56.2 kg | 202 / 169 lb 91.6 / 76.7 kg | 257 / 216 lb 116.6 / 98 kg |
| 190 lb 86.2 kg | 110 / 91 lb 49.9 / 41.3 kg | 156 / 129 lb 70.8 / 58.5 kg | 209 / 175 lb 94.8 / 79.4 kg | 266 / 224 lb 120.7 / 101.6 kg |
| 200 lb 90.7 kg | 114 / 94 lb 51.7 / 42.6 kg | 161 / 133 lb 73 / 60.3 kg | 216 / 181 lb 98 / 82.1 kg | 275 / 232 lb 124.7 / 105.2 kg |
| 210 lb 95.3 kg | 118 / 97 lb 53.5 / 44 kg | 167 / 138 lb 75.7 / 62.6 kg | 223 / 187 lb 101.2 / 84.8 kg | 284 / 239 lb 128.8 / 108.4 kg |
| 220 lb 99.8 kg | 121 / 100 lb 54.9 / 45.4 kg | 172 / 142 lb 78 / 64.4 kg | 230 / 193 lb 104.3 / 87.5 kg | 293 / 247 lb 132.9 / 112 kg |
| 230 lb 104.3 kg | 125 / 103 lb 56.7 / 46.7 kg | 177 / 147 lb 80.3 / 66.7 kg | 237 / 199 lb 107.5 / 90.3 kg | 302 / 254 lb 137 / 115.2 kg |
| 240 lb 108.9 kg | 129 / 106 lb 58.5 / 48.1 kg | 182 / 151 lb 82.6 / 68.5 kg | 244 / 204 lb 110.7 / 92.5 kg | 311 / 262 lb 141.1 / 118.8 kg |
| 250 lb 113.4 kg | 132 / 109 lb 59.9 / 49.4 kg | 187 / 155 lb 84.8 / 70.3 kg | 251 / 210 lb 113.9 / 95.3 kg | 319 / 269 lb 144.7 / 122 kg |
| 260 lb 117.9 kg | 136 / 112 lb 61.7 / 50.8 kg | 192 / 159 lb 87.1 / 72.1 kg | 258 / 216 lb 117 / 98 kg | 328 / 276 lb 148.8 / 125.2 kg |
| 270 lb 122.5 kg | 139 / 115 lb 63 / 52.2 kg | 197 / 163 lb 89.4 / 73.9 kg | 264 / 221 lb 119.7 / 100.2 kg | 336 / 283 lb 152.4 / 128.4 kg |
| 280 lb 127 kg | 142 / 118 lb 64.4 / 53.5 kg | 202 / 167 lb 91.6 / 75.7 kg | 271 / 227 lb 122.9 / 103 kg | 344 / 290 lb 156 / 131.5 kg |
| 290 lb 131.5 kg | 146 / 121 lb 66.2 / 54.9 kg | 207 / 171 lb 93.9 / 77.6 kg | 277 / 232 lb 125.6 / 105.2 kg | 353 / 297 lb 160.1 / 134.7 kg |
| 300 lb 136.1 kg | 149 / 123 lb 67.6 / 55.8 kg | 212 / 175 lb 96.2 / 79.4 kg | 283 / 237 lb 128.4 / 107.5 kg | 361 / 304 lb 163.7 / 137.9 kg |
Women’s Plate Loaded Chest Press vs Machine Incline Press Standards
How to read the table: The first number is Plate Loaded Chest Press; the second is Machine Incline 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 | 41 / 34 lb 18.6 / 15.4 kg | 62 / 50 lb 28.1 / 22.7 kg | 87 / 71 lb 39.5 / 32.2 kg | 114 / 94 lb 51.7 / 42.6 kg |
| 110 lb 49.9 kg | 44 / 37 lb 20 / 16.8 kg | 66 / 54 lb 29.9 / 24.5 kg | 93 / 76 lb 42.2 / 34.5 kg | 122 / 100 lb 55.3 / 45.4 kg |
| 120 lb 54.4 kg | 47 / 39 lb 21.3 / 17.7 kg | 70 / 57 lb 31.8 / 25.9 kg | 98 / 80 lb 44.5 / 36.3 kg | 129 / 106 lb 58.5 / 48.1 kg |
| 130 lb 59 kg | 49 / 41 lb 22.2 / 18.6 kg | 74 / 60 lb 33.6 / 27.2 kg | 104 / 85 lb 47.2 / 38.6 kg | 136 / 112 lb 61.7 / 50.8 kg |
| 140 lb 63.5 kg | 52 / 43 lb 23.6 / 19.5 kg | 77 / 63 lb 34.9 / 28.6 kg | 109 / 89 lb 49.4 / 40.4 kg | 143 / 117 lb 64.9 / 53.1 kg |
| 150 lb 68 kg | 54 / 45 lb 24.5 / 20.4 kg | 81 / 66 lb 36.7 / 29.9 kg | 114 / 93 lb 51.7 / 42.2 kg | 150 / 123 lb 68 / 55.8 kg |
| 160 lb 72.6 kg | 56 / 47 lb 25.4 / 21.3 kg | 85 / 69 lb 38.6 / 31.3 kg | 119 / 97 lb 54 / 44 kg | 157 / 128 lb 71.2 / 58.1 kg |
| 170 lb 77.1 kg | 59 / 49 lb 26.8 / 22.2 kg | 88 / 72 lb 39.9 / 32.7 kg | 124 / 101 lb 56.2 / 45.8 kg | 163 / 134 lb 73.9 / 60.8 kg |
| 180 lb 81.6 kg | 61 / 51 lb 27.7 / 23.1 kg | 91 / 75 lb 41.3 / 34 kg | 129 / 105 lb 58.5 / 47.6 kg | 169 / 139 lb 76.7 / 63 kg |
| 190 lb 86.2 kg | 63 / 53 lb 28.6 / 24 kg | 95 / 77 lb 43.1 / 34.9 kg | 133 / 109 lb 60.3 / 49.4 kg | 176 / 144 lb 79.8 / 65.3 kg |
| 200 lb 90.7 kg | 65 / 55 lb 29.5 / 24.9 kg | 98 / 80 lb 44.5 / 36.3 kg | 138 / 113 lb 62.6 / 51.3 kg | 182 / 149 lb 82.6 / 67.6 kg |
| 210 lb 95.3 kg | 68 / 56 lb 30.8 / 25.4 kg | 101 / 83 lb 45.8 / 37.6 kg | 143 / 116 lb 64.9 / 52.6 kg | 188 / 154 lb 85.3 / 69.9 kg |
| 220 lb 99.8 kg | 70 / 58 lb 31.8 / 26.3 kg | 105 / 85 lb 47.6 / 38.6 kg | 147 / 120 lb 66.7 / 54.4 kg | 194 / 159 lb 88 / 72.1 kg |
| 230 lb 104.3 kg | 72 / 60 lb 32.7 / 27.2 kg | 108 / 88 lb 49 / 39.9 kg | 152 / 124 lb 68.9 / 56.2 kg | 199 / 164 lb 90.3 / 74.4 kg |
| 240 lb 108.9 kg | 74 / 62 lb 33.6 / 28.1 kg | 111 / 90 lb 50.3 / 40.8 kg | 156 / 127 lb 70.8 / 57.6 kg | 205 / 168 lb 93 / 76.2 kg |
How Your Plate Loaded Chest Press vs Machine Incline Chest 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 plate loaded chest press strength level
The standards use the sex-specific targets from the individual Plate Loaded Chest 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 without requiring strength to increase pound for pound.
3. Find the machine incline chest press strength level
The standards use the sex-specific strength levels from the individual Machine Incline Chest 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 machine resistance 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 plate loaded chest press | Adjust plate loaded chest press targets to exact bodyweight with the two-thirds rule. |
| Rate the machine incline chest press | Adjust machine incline chest 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 Plate Loaded Chest Press and Machine Incline Chest 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 machine incline chest press standard is higher; below zero means the plate loaded chest 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.
14.1 → 25.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine incline chest press standard minus the plate loaded chest press standard. A plus sign means the machine incline chest press standard is higher. A minus sign means the plate loaded chest press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −14 lb −6.3 kg | −20 lb −9.1 kg | −25 lb −11.4 kg | −31 lb −14.1 kg |
| 130 lb 59 kg | −14 lb −6.4 kg | −21 lb −9.5 kg | −26 lb −11.8 kg | −33 lb −15 kg |
| 140 lb 63.5 kg | −16 lb −7.2 kg | −22 lb −10 kg | −28 lb −12.7 kg | −34 lb −15.4 kg |
| 150 lb 68 kg | −16 lb −7.2 kg | −23 lb −10.4 kg | −30 lb −13.6 kg | −36 lb −16.4 kg |
| 160 lb 72.6 kg | −17 lb −7.8 kg | −24 lb −10.8 kg | −30 lb −13.6 kg | −37 lb −16.8 kg |
| 170 lb 77.1 kg | −18 lb −8.2 kg | −25 lb −11.4 kg | −32 lb −14.5 kg | −39 lb −17.7 kg |
| 180 lb 81.6 kg | −18 lb −8.2 kg | −26 lb −11.8 kg | −33 lb −14.9 kg | −41 lb −18.6 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −27 lb −12.3 kg | −34 lb −15.4 kg | −42 lb −19.1 kg |
| 200 lb 90.7 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −35 lb −15.9 kg | −43 lb −19.5 kg |
| 210 lb 95.3 kg | −21 lb −9.5 kg | −29 lb −13.1 kg | −36 lb −16.4 kg | −45 lb −20.4 kg |
| 220 lb 99.8 kg | −21 lb −9.5 kg | −30 lb −13.6 kg | −37 lb −16.8 kg | −46 lb −20.9 kg |
| 230 lb 104.3 kg | −22 lb −10 kg | −30 lb −13.6 kg | −38 lb −17.2 kg | −48 lb −21.8 kg |
| 240 lb 108.9 kg | −23 lb −10.4 kg | −31 lb −14.1 kg | −40 lb −18.2 kg | −49 lb −22.3 kg |
| 250 lb 113.4 kg | −23 lb −10.5 kg | −32 lb −14.5 kg | −41 lb −18.6 kg | −50 lb −22.7 kg |
| 260 lb 117.9 kg | −24 lb −10.9 kg | −33 lb −15 kg | −42 lb −19 kg | −52 lb −23.6 kg |
| 270 lb 122.5 kg | −24 lb −10.8 kg | −34 lb −15.5 kg | −43 lb −19.5 kg | −53 lb −24 kg |
| 280 lb 127 kg | −24 lb −10.9 kg | −35 lb −15.9 kg | −44 lb −19.9 kg | −54 lb −24.5 kg |
| 290 lb 131.5 kg | −25 lb −11.3 kg | −36 lb −16.3 kg | −45 lb −20.4 kg | −56 lb −25.4 kg |
| 300 lb 136.1 kg | −26 lb −11.8 kg | −37 lb −16.8 kg | −46 lb −20.9 kg | −57 lb −25.8 kg |
How Women’s Plate Loaded Chest Press and Machine Incline Chest 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.
9.1 → 16.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine incline chest press standard minus the plate loaded chest press standard. A plus sign means the machine incline chest press standard is higher. A minus sign means the plate loaded chest press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −7 lb −3.2 kg | −12 lb −5.4 kg | −16 lb −7.3 kg | −20 lb −9.1 kg |
| 110 lb 49.9 kg | −7 lb −3.2 kg | −12 lb −5.4 kg | −17 lb −7.7 kg | −22 lb −9.9 kg |
| 120 lb 54.4 kg | −8 lb −3.6 kg | −13 lb −5.9 kg | −18 lb −8.2 kg | −23 lb −10.4 kg |
| 130 lb 59 kg | −8 lb −3.6 kg | −14 lb −6.4 kg | −19 lb −8.6 kg | −24 lb −10.9 kg |
| 140 lb 63.5 kg | −9 lb −4.1 kg | −14 lb −6.3 kg | −20 lb −9 kg | −26 lb −11.8 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −27 lb −12.2 kg |
| 160 lb 72.6 kg | −9 lb −4.1 kg | −16 lb −7.3 kg | −22 lb −10 kg | −29 lb −13.1 kg |
| 170 lb 77.1 kg | −10 lb −4.6 kg | −16 lb −7.2 kg | −23 lb −10.4 kg | −29 lb −13.1 kg |
| 180 lb 81.6 kg | −10 lb −4.6 kg | −16 lb −7.3 kg | −24 lb −10.9 kg | −30 lb −13.7 kg |
| 190 lb 86.2 kg | −10 lb −4.6 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −32 lb −14.5 kg |
| 200 lb 90.7 kg | −10 lb −4.6 kg | −18 lb −8.2 kg | −25 lb −11.3 kg | −33 lb −15 kg |
| 210 lb 95.3 kg | −12 lb −5.4 kg | −18 lb −8.2 kg | −27 lb −12.3 kg | −34 lb −15.4 kg |
| 220 lb 99.8 kg | −12 lb −5.5 kg | −20 lb −9 kg | −27 lb −12.3 kg | −35 lb −15.9 kg |
| 230 lb 104.3 kg | −12 lb −5.5 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −35 lb −15.9 kg |
| 240 lb 108.9 kg | −12 lb −5.5 kg | −21 lb −9.5 kg | −29 lb −13.2 kg | −37 lb −16.8 kg |
Plate Loaded Chest Press and Machine Incline Chest Press Exercises Used by This Calculator
This calculator uses a strict plate loaded chest press and a strict bilateral machine incline chest press. Use strict canonical Plate Loaded Chest Press and Machine Incline Chest Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Plate Loaded Chest Press
Follow the individual Plate Loaded Chest Press calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter total incline-machine resistance
Use the same incline chest press machine, seat, back pad, handles, and range. Enter total selected or loaded bilateral resistance, not per-side load. Lower under control and press through the incline path to full controlled extension. Do not count flat presses, shoulder presses, free-weight presses, shortened reps, stack bounce, changed settings, or assisted reps.
Enter one recent Plate Loaded Chest Press result and one recent Machine Incline Chest Press result
Use each exercise’s canonical input: Displayed machine or stack weight for Plate Loaded Chest Press and Total selected or loaded machine resistance for Machine Incline Chest Press.
Related Tools
- Plate Loaded Chest Press — View the individual Plate Loaded Chest Press standards and next strength-level target.
- Machine Incline Chest Press — View the individual Machine Incline Press standards and next strength-level target.
- Dumbbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Shoulder Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Chest Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.