Spoto Press vs Barbell Incline Pin Press Strength Standards
Compare your spoto press and barbell incline pin 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 Flat-bench barbell Spoto Press only. and the entered weight for strict Barbell Incline Pin Press. 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.
Spoto Press vs Barbell Incline Pin Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the spoto press and barbell incline pin 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 spoto press and barbell incline pin 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 Spoto Press / Barbell Incline Pin 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 Spoto Press vs Barbell Incline Pin Press Standards
How to read the table: The first number is Spoto Press; the second is Barbell Incline Pin 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 | 84 / 70 lb 38.1 / 31.8 kg | 119 / 101 lb 54 / 45.8 kg | 154 / 134 lb 69.9 / 60.8 kg | 189 / 168 lb 85.7 / 76.2 kg |
| 130 lb 59 kg | 89 / 74 lb 40.4 / 33.6 kg | 126 / 106 lb 57.2 / 48.1 kg | 162 / 141 lb 73.5 / 64 kg | 200 / 177 lb 90.7 / 80.3 kg |
| 140 lb 63.5 kg | 93 / 78 lb 42.2 / 35.4 kg | 132 / 112 lb 59.9 / 50.8 kg | 171 / 148 lb 77.6 / 67.1 kg | 210 / 186 lb 95.3 / 84.4 kg |
| 150 lb 68 kg | 97 / 81 lb 44 / 36.7 kg | 138 / 117 lb 62.6 / 53.1 kg | 179 / 155 lb 81.2 / 70.3 kg | 220 / 195 lb 99.8 / 88.5 kg |
| 160 lb 72.6 kg | 102 / 85 lb 46.3 / 38.6 kg | 144 / 122 lb 65.3 / 55.3 kg | 186 / 162 lb 84.4 / 73.5 kg | 229 / 203 lb 103.9 / 92.1 kg |
| 170 lb 77.1 kg | 106 / 88 lb 48.1 / 39.9 kg | 150 / 127 lb 68 / 57.6 kg | 194 / 169 lb 88 / 76.7 kg | 239 / 212 lb 108.4 / 96.2 kg |
| 180 lb 81.6 kg | 110 / 92 lb 49.9 / 41.7 kg | 156 / 132 lb 70.8 / 59.9 kg | 202 / 176 lb 91.6 / 79.8 kg | 248 / 220 lb 112.5 / 99.8 kg |
| 190 lb 86.2 kg | 114 / 95 lb 51.7 / 43.1 kg | 162 / 137 lb 73.5 / 62.1 kg | 209 / 182 lb 94.8 / 82.6 kg | 257 / 228 lb 116.6 / 103.4 kg |
| 200 lb 90.7 kg | 118 / 98 lb 53.5 / 44.5 kg | 168 / 142 lb 76.2 / 64.4 kg | 216 / 188 lb 98 / 85.3 kg | 266 / 236 lb 120.7 / 107 kg |
| 210 lb 95.3 kg | 122 / 102 lb 55.3 / 46.3 kg | 173 / 146 lb 78.5 / 66.2 kg | 223 / 195 lb 101.2 / 88.5 kg | 275 / 244 lb 124.7 / 110.7 kg |
| 220 lb 99.8 kg | 126 / 105 lb 57.2 / 47.6 kg | 179 / 151 lb 81.2 / 68.5 kg | 230 / 201 lb 104.3 / 91.2 kg | 283 / 251 lb 128.4 / 113.9 kg |
| 230 lb 104.3 kg | 129 / 108 lb 58.5 / 49 kg | 184 / 156 lb 83.5 / 70.8 kg | 237 / 207 lb 107.5 / 93.9 kg | 292 / 259 lb 132.4 / 117.5 kg |
| 240 lb 108.9 kg | 133 / 111 lb 60.3 / 50.3 kg | 189 / 160 lb 85.7 / 72.6 kg | 244 / 213 lb 110.7 / 96.6 kg | 300 / 266 lb 136.1 / 120.7 kg |
| 250 lb 113.4 kg | 137 / 114 lb 62.1 / 51.7 kg | 195 / 165 lb 88.5 / 74.8 kg | 251 / 219 lb 113.9 / 99.3 kg | 309 / 274 lb 140.2 / 124.3 kg |
| 260 lb 117.9 kg | 141 / 117 lb 64 / 53.1 kg | 200 / 169 lb 90.7 / 76.7 kg | 258 / 224 lb 117 / 101.6 kg | 317 / 281 lb 143.8 / 127.5 kg |
| 270 lb 122.5 kg | 144 / 120 lb 65.3 / 54.4 kg | 205 / 173 lb 93 / 78.5 kg | 264 / 230 lb 119.7 / 104.3 kg | 325 / 288 lb 147.4 / 130.6 kg |
| 280 lb 127 kg | 148 / 123 lb 67.1 / 55.8 kg | 210 / 177 lb 95.3 / 80.3 kg | 271 / 236 lb 122.9 / 107 kg | 333 / 295 lb 151 / 133.8 kg |
| 290 lb 131.5 kg | 151 / 126 lb 68.5 / 57.2 kg | 215 / 182 lb 97.5 / 82.6 kg | 277 / 241 lb 125.6 / 109.3 kg | 341 / 302 lb 154.7 / 137 kg |
| 300 lb 136.1 kg | 155 / 129 lb 70.3 / 58.5 kg | 220 / 186 lb 99.8 / 84.4 kg | 283 / 247 lb 128.4 / 112 kg | 348 / 309 lb 157.9 / 140.2 kg |
Women’s Spoto Press vs Barbell Incline Pin Press Standards
How to read the table: The first number is Spoto Press; the second is Barbell Incline Pin 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 | 40 / 32 lb 18.1 / 14.5 kg | 63 / 48 lb 28.6 / 21.8 kg | 86 / 66 lb 39 / 29.9 kg | 109 / 87 lb 49.4 / 39.5 kg |
| 110 lb 49.9 kg | 43 / 34 lb 19.5 / 15.4 kg | 67 / 51 lb 30.4 / 23.1 kg | 92 / 71 lb 41.7 / 32.2 kg | 116 / 93 lb 52.6 / 42.2 kg |
| 120 lb 54.4 kg | 46 / 36 lb 20.9 / 16.3 kg | 72 / 54 lb 32.7 / 24.5 kg | 97 / 75 lb 44 / 34 kg | 123 / 98 lb 55.8 / 44.5 kg |
| 130 lb 59 kg | 48 / 38 lb 21.8 / 17.2 kg | 75 / 57 lb 34 / 25.9 kg | 103 / 79 lb 46.7 / 35.8 kg | 130 / 104 lb 59 / 47.2 kg |
| 140 lb 63.5 kg | 51 / 40 lb 23.1 / 18.1 kg | 79 / 60 lb 35.8 / 27.2 kg | 108 / 83 lb 49 / 37.6 kg | 137 / 109 lb 62.1 / 49.4 kg |
| 150 lb 68 kg | 53 / 42 lb 24 / 19.1 kg | 83 / 63 lb 37.6 / 28.6 kg | 113 / 87 lb 51.3 / 39.5 kg | 143 / 114 lb 64.9 / 51.7 kg |
| 160 lb 72.6 kg | 55 / 44 lb 24.9 / 20 kg | 87 / 66 lb 39.5 / 29.9 kg | 118 / 91 lb 53.5 / 41.3 kg | 149 / 119 lb 67.6 / 54 kg |
| 170 lb 77.1 kg | 58 / 46 lb 26.3 / 20.9 kg | 90 / 68 lb 40.8 / 30.8 kg | 123 / 95 lb 55.8 / 43.1 kg | 155 / 124 lb 70.3 / 56.2 kg |
| 180 lb 81.6 kg | 60 / 47 lb 27.2 / 21.3 kg | 94 / 71 lb 42.6 / 32.2 kg | 128 / 98 lb 58.1 / 44.5 kg | 161 / 129 lb 73 / 58.5 kg |
| 190 lb 86.2 kg | 62 / 49 lb 28.1 / 22.2 kg | 97 / 74 lb 44 / 33.6 kg | 132 / 102 lb 59.9 / 46.3 kg | 167 / 133 lb 75.7 / 60.3 kg |
| 200 lb 90.7 kg | 64 / 51 lb 29 / 23.1 kg | 101 / 76 lb 45.8 / 34.5 kg | 137 / 105 lb 62.1 / 47.6 kg | 173 / 138 lb 78.5 / 62.6 kg |
| 210 lb 95.3 kg | 66 / 53 lb 29.9 / 24 kg | 104 / 79 lb 47.2 / 35.8 kg | 141 / 109 lb 64 / 49.4 kg | 179 / 143 lb 81.2 / 64.9 kg |
| 220 lb 99.8 kg | 68 / 54 lb 30.8 / 24.5 kg | 107 / 81 lb 48.5 / 36.7 kg | 146 / 112 lb 66.2 / 50.8 kg | 185 / 147 lb 83.9 / 66.7 kg |
| 230 lb 104.3 kg | 70 / 56 lb 31.8 / 25.4 kg | 110 / 84 lb 49.9 / 38.1 kg | 150 / 116 lb 68 / 52.6 kg | 190 / 152 lb 86.2 / 68.9 kg |
| 240 lb 108.9 kg | 73 / 57 lb 33.1 / 25.9 kg | 114 / 86 lb 51.7 / 39 kg | 155 / 119 lb 70.3 / 54 kg | 196 / 156 lb 88.9 / 70.8 kg |
How Your Spoto Press vs Barbell Incline Pin 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 spoto press strength level
The standards use the sex-specific thresholds from the individual Spoto 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 larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the barbell incline pin press strength level
The standards use the sex-specific thresholds from the individual Barbell Incline Pin 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 larger lifters are expected to lift more 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 spoto press | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the barbell incline pin press | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Spoto Press and Barbell Incline Pin 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 barbell incline pin press standard is higher; below zero means the spoto 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.
9.5 → 17.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell incline pin press standard minus the spoto press standard. A plus sign means the barbell incline pin press standard is higher. A minus sign means the spoto press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −14 lb −6.3 kg | −18 lb −8.2 kg | −20 lb −9.1 kg | −21 lb −9.5 kg |
| 130 lb 59 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −21 lb −9.5 kg | −23 lb −10.4 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −23 lb −10.5 kg | −24 lb −10.9 kg |
| 150 lb 68 kg | −16 lb −7.3 kg | −21 lb −9.5 kg | −24 lb −10.9 kg | −25 lb −11.3 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −22 lb −10 kg | −24 lb −10.9 kg | −26 lb −11.8 kg |
| 170 lb 77.1 kg | −18 lb −8.2 kg | −23 lb −10.4 kg | −25 lb −11.3 kg | −27 lb −12.2 kg |
| 180 lb 81.6 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −26 lb −11.8 kg | −28 lb −12.7 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −25 lb −11.4 kg | −27 lb −12.2 kg | −29 lb −13.2 kg |
| 200 lb 90.7 kg | −20 lb −9 kg | −26 lb −11.8 kg | −28 lb −12.7 kg | −30 lb −13.7 kg |
| 210 lb 95.3 kg | −20 lb −9 kg | −27 lb −12.3 kg | −28 lb −12.7 kg | −31 lb −14 kg |
| 220 lb 99.8 kg | −21 lb −9.6 kg | −28 lb −12.7 kg | −29 lb −13.1 kg | −32 lb −14.5 kg |
| 230 lb 104.3 kg | −21 lb −9.5 kg | −28 lb −12.7 kg | −30 lb −13.6 kg | −33 lb −14.9 kg |
| 240 lb 108.9 kg | −22 lb −10 kg | −29 lb −13.1 kg | −31 lb −14.1 kg | −34 lb −15.4 kg |
| 250 lb 113.4 kg | −23 lb −10.4 kg | −30 lb −13.7 kg | −32 lb −14.6 kg | −35 lb −15.9 kg |
| 260 lb 117.9 kg | −24 lb −10.9 kg | −31 lb −14 kg | −34 lb −15.4 kg | −36 lb −16.3 kg |
| 270 lb 122.5 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −34 lb −15.4 kg | −37 lb −16.8 kg |
| 280 lb 127 kg | −25 lb −11.3 kg | −33 lb −15 kg | −35 lb −15.9 kg | −38 lb −17.2 kg |
| 290 lb 131.5 kg | −25 lb −11.3 kg | −33 lb −14.9 kg | −36 lb −16.3 kg | −39 lb −17.7 kg |
| 300 lb 136.1 kg | −26 lb −11.8 kg | −34 lb −15.4 kg | −36 lb −16.4 kg | −39 lb −17.7 kg |
How Women’s Spoto Press and Barbell Incline Pin 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.
9.9 → 18.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell incline pin press standard minus the spoto press standard. A plus sign means the barbell incline pin press standard is higher. A minus sign means the spoto press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −8 lb −3.6 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −22 lb −9.9 kg |
| 110 lb 49.9 kg | −9 lb −4.1 kg | −16 lb −7.3 kg | −21 lb −9.5 kg | −23 lb −10.4 kg |
| 120 lb 54.4 kg | −10 lb −4.6 kg | −18 lb −8.2 kg | −22 lb −10 kg | −25 lb −11.3 kg |
| 130 lb 59 kg | −10 lb −4.6 kg | −18 lb −8.1 kg | −24 lb −10.9 kg | −26 lb −11.8 kg |
| 140 lb 63.5 kg | −11 lb −5 kg | −19 lb −8.6 kg | −25 lb −11.4 kg | −28 lb −12.7 kg |
| 150 lb 68 kg | −11 lb −4.9 kg | −20 lb −9 kg | −26 lb −11.8 kg | −29 lb −13.2 kg |
| 160 lb 72.6 kg | −11 lb −4.9 kg | −21 lb −9.6 kg | −27 lb −12.2 kg | −30 lb −13.6 kg |
| 170 lb 77.1 kg | −12 lb −5.4 kg | −22 lb −10 kg | −28 lb −12.7 kg | −31 lb −14.1 kg |
| 180 lb 81.6 kg | −13 lb −5.9 kg | −23 lb −10.4 kg | −30 lb −13.6 kg | −32 lb −14.5 kg |
| 190 lb 86.2 kg | −13 lb −5.9 kg | −23 lb −10.4 kg | −30 lb −13.6 kg | −34 lb −15.4 kg |
| 200 lb 90.7 kg | −13 lb −5.9 kg | −25 lb −11.3 kg | −32 lb −14.5 kg | −35 lb −15.9 kg |
| 210 lb 95.3 kg | −13 lb −5.9 kg | −25 lb −11.4 kg | −32 lb −14.6 kg | −36 lb −16.3 kg |
| 220 lb 99.8 kg | −14 lb −6.3 kg | −26 lb −11.8 kg | −34 lb −15.4 kg | −38 lb −17.2 kg |
| 230 lb 104.3 kg | −14 lb −6.4 kg | −26 lb −11.8 kg | −34 lb −15.4 kg | −38 lb −17.3 kg |
| 240 lb 108.9 kg | −16 lb −7.2 kg | −28 lb −12.7 kg | −36 lb −16.3 kg | −40 lb −18.1 kg |
Spoto Press and Barbell Incline Pin Press Exercises Used by This Calculator
This calculator uses a strict spoto press test and a strict barbell incline pin press test. Use strict canonical Spoto Press and Barbell Incline Pin Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Spoto Press setup and load convention
Flat-bench barbell Spoto Press only. Pause just above the chest without touching before pressing to lockout. Do not enter touch-and-go bench, paused bench, floor press, pin press, or machine numbers.
Use the canonical Barbell Incline Pin Press setup and load convention
the entered weight for strict Barbell Incline Pin Press valid Barbell Incline Pin Press reps Press from motionless pins to full elbow lockout, then return under control to the same pins; very high lockout-only pins or partial rack overloads do not count. A valid rep finishes with full elbow lockout, controlled shoulders, stable bench contact, and no spotter assistance Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Spoto Press result and one recent Barbell Incline Pin 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
- Spoto Press — View the individual Spoto Press standards and next strength-level target.
- Barbell Incline Pin Press — View the individual Barbell Incline Pin 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.
- 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.
- Smith Machine Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.