Enter your body weight, the weight lifted, and reps to calculate your calories burned doing incline bench press. A 180-lb person pressing 135 lb burns about 3.6 calories per 10 reps.
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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.
