Incline Bench Press Calorie Calculator

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.

Incline Bench Press Calories Burned Calculator