Estimate incline bench press calories burned in kcal from body weight, weight lifted, and reps or sets, plus calories per 10 reps.
Incline Bench Press Calories Burned Formula
The calculator uses this rep-based formula:
C = R × ((BW × 0.00025) + (WL × 0.00230))
- C = calories burned
- R = total reps
- BW = body weight in pounds
- WL = weight lifted in pounds
- If you enter kilograms, the calculator converts them to pounds automatically.
Calories Burned per 10 Incline Bench Reps
- 150-lb person pressing 95 lb: 2.56 calories
- 180-lb person pressing 135 lb: 3.56 calories
- 200-lb person pressing 185 lb: 4.76 calories
What Is an Incline Bench Press?
The incline bench press is a chest press done on a bench set at an upward angle, usually around 30° to 45°. Compared with a flat bench press, it shifts more work to the upper chest while still training the front delts and triceps.
Muscles Worked
- Upper chest: primary driver of the press
- Front delts: help move the bar or dumbbells upward
- Triceps: extend the elbows to finish each rep
- Upper back and core: stabilize the torso and shoulder position
Example Calculation
For a 180-lb person pressing 135 lb for 10 reps:
C = 10 * ((180 * 0.00025) + (135 * 0.00230))
C = 10 * (0.045 + 0.3105)
C = 3.56 calories
How to Burn More Calories During Incline Bench Press
- Add more total reps across your workout.
- Use a heavier working weight when form stays solid.
- Increase the number of sets.
- Shorten rest periods to keep the session moving.
