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Close Grip Bench Press Standards (lb)

Close grip bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our close grip bench press standards are based on 8,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Close Grip Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 50 x0.45 76 x0.69 110 x1 151 x1.37 195 x1.78
120 60 x0.5 89 x0.74 125 x1.04 168 x1.4 215 x1.79
130 70 x0.54 101 x0.78 140 x1.07 185 x1.42 233 x1.8
140 80 x0.57 113 x0.8 153 x1.1 201 x1.43 251 x1.8
150 90 x0.6 124 x0.83 167 x1.11 216 x1.44 269 x1.79
160 99 x0.62 136 x0.85 180 x1.13 231 x1.44 285 x1.78
170 109 x0.64 147 x0.87 193 x1.14 246 x1.44 302 x1.77
180 118 x0.66 158 x0.88 206 x1.14 260 x1.44 317 x1.76
190 128 x0.67 169 x0.89 218 x1.15 274 x1.44 332 x1.75
200 137 x0.68 179 x0.9 230 x1.15 287 x1.43 347 x1.74
210 146 x0.69 190 x0.9 242 x1.15 300 x1.43 361 x1.72
220 155 x0.7 200 x0.91 253 x1.15 313 x1.42 375 x1.71
230 164 x0.71 210 x0.91 264 x1.15 325 x1.41 389 x1.69
240 172 x0.72 219 x0.91 275 x1.15 337 x1.4 402 x1.68
250 181 x0.72 229 x0.92 286 x1.14 349 x1.4 415 x1.66
260 189 x0.73 238 x0.92 296 x1.14 360 x1.39 427 x1.64
270 197 x0.73 247 x0.92 306 x1.13 372 x1.38 440 x1.63
280 205 x0.73 256 x0.92 316 x1.13 383 x1.37 452 x1.61
290 213 x0.73 265 x0.91 326 x1.12 393 x1.36 463 x1.6
300 221 x0.74 274 x0.91 336 x1.12 404 x1.35 475 x1.58
310 228 x0.74 282 x0.91 345 x1.11 414 x1.34 486 x1.57
All 103 149 206 272 343

These male standards were last updated 16 hours ago and are based on 4,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Close Grip Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 19 x0.21 36 x0.4 58 x0.65 86 x0.96 118 x1.31
100 24 x0.24 42 x0.42 67 x0.67 97 x0.97 130 x1.3
110 29 x0.27 49 x0.44 75 x0.68 106 x0.97 141 x1.29
120 34 x0.28 55 x0.46 83 x0.69 116 x0.96 152 x1.27
130 39 x0.3 61 x0.47 90 x0.69 124 x0.96 162 x1.25
140 44 x0.31 67 x0.48 97 x0.7 133 x0.95 172 x1.23
150 49 x0.32 73 x0.49 104 x0.7 141 x0.94 181 x1.21
160 53 x0.33 79 x0.49 111 x0.69 149 x0.93 190 x1.19
170 58 x0.34 84 x0.5 118 x0.69 156 x0.92 199 x1.17
180 62 x0.35 90 x0.5 124 x0.69 164 x0.91 207 x1.15
190 67 x0.35 95 x0.5 130 x0.68 171 x0.9 215 x1.13
200 71 x0.35 100 x0.5 136 x0.68 178 x0.89 222 x1.11
210 75 x0.36 105 x0.5 142 x0.68 184 x0.88 230 x1.09
220 79 x0.36 110 x0.5 148 x0.67 191 x0.87 237 x1.08
230 83 x0.36 115 x0.5 153 x0.67 197 x0.86 244 x1.06
240 87 x0.36 119 x0.5 158 x0.66 203 x0.85 251 x1.04
250 91 x0.36 124 x0.5 164 x0.65 209 x0.84 257 x1.03
260 95 x0.37 128 x0.49 169 x0.65 215 x0.83 264 x1.01
All 40 67 103 146 194

These female standards were last updated 16 hours ago and are based on 263 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench Press 8,246,000 lifts Squat 4,845,000 lifts Deadlift 4,945,000 lifts Shoulder Press 1,285,000 lifts Incline Bench Press 214,000 lifts Barbell Curl 636,000 lifts Military Press 33,000 lifts Front Squat 428,000 lifts Bent Over Row 401,000 lifts Sumo Deadlift 20,000 lifts Hex Bar Deadlift 141,000 lifts Romanian Deadlift 93,000 lifts Hip Thrust 76,000 lifts Close Grip Bench Press 8,000 lifts Barbell Shrug 54,000 lifts Pendlay Row 26,000 lifts Preacher Curl 7,000 lifts Decline Bench Press 44,000 lifts Rack Pull 6,000 lifts Box Squat 4,000 lifts Lying Tricep Extension 24,000 lifts T-Bar Row 33,000 lifts Wrist Curl 1,000 lifts Barbell Lunge 1,000 lifts Stiff Legged Deadlift 2,000 lifts Upright Row 33,000 lifts Floor Press 1,000 lifts Tricep Extension 31,000 lifts Good Morning 18,000 lifts Bulgarian Split Squat 2,000 lifts Split Squat 913 lifts Reverse Wrist Curl 739 lifts Zercher Squat 1,000 lifts Landmine Squat 669 lifts

Bodyweight

Pull Ups 688,000 lifts Push Ups 315,000 lifts Dips 278,000 lifts Chin Ups 134,000 lifts Bodyweight Squat 5,000 lifts Muscle Ups 33,000 lifts Sit Ups 35,000 lifts One Arm Push Ups 2,000 lifts Burpees 2,000 lifts Single Leg Squat 5,000 lifts Crunches 20,000 lifts Handstand Push Ups 1,000 lifts Lunge 1,000 lifts

Olympic

Power Clean 342,000 lifts Snatch 126,000 lifts Clean 97,000 lifts Clean and Jerk 122,000 lifts Push Press 83,000 lifts Overhead Squat 4,000 lifts Clean and Press 97,000 lifts Power Snatch 1,000 lifts Push Jerk 9,000 lifts Thruster 12,000 lifts

Dumbbell

Dumbbell Bench Press 454,000 lifts Dumbbell Curl 415,000 lifts Dumbbell Shoulder Press 236,000 lifts Incline Dumbbell Bench Press 100,000 lifts Dumbbell Row 104,000 lifts Dumbbell Lateral Raise 70,000 lifts Dumbbell Hammer Curl 10,000 lifts Dumbbell Fly 30,000 lifts Dumbbell Shrug 35,000 lifts Goblet Squat 3,000 lifts Dumbbell Tricep Extension 22,000 lifts Dumbbell Lunge 25,000 lifts Dumbbell Front Raise 27,000 lifts Arnold Press 2,000 lifts Dumbbell Bulgarian Split Squat 3,000 lifts Dumbbell Concentration Curl 20,000 lifts Dumbbell Pullover 1,000 lifts Lying Dumbbell Tricep Extension 10,000 lifts Dumbbell Reverse Fly 951 lifts Decline Dumbbell Bench Press 1,000 lifts Incline Dumbbell Curl 1,000 lifts Incline Dumbbell Fly 12,000 lifts

Machine

Sled Leg Press 192,000 lifts Horizontal Leg Press 115,000 lifts Chest Press 9,000 lifts Leg Extension 71,000 lifts Machine Shoulder Press 4,000 lifts Calf Raise 41,000 lifts Seated Leg Curl 28,000 lifts Pec Deck Fly 3,000 lifts Lying Leg Curl 21,000 lifts Vertical Leg Press 3,000 lifts Hip Abduction 2,000 lifts Hack Squat 3,000 lifts Seated Calf Raise 1,000 lifts Hip Adduction 1,000 lifts

Cable

Lat Pulldown 171,000 lifts Seated Cable Row 9,000 lifts Tricep Pushdown 45,000 lifts Tricep Rope Pushdown 35,000 lifts Cable Fly 2,000 lifts Face Pull 3,000 lifts + More Exercises

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Exercise Comparisons

Compare close grip bench press versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Incline Bench Press Barbell Curl Military Press Front Squat Bent Over Row Sumo Deadlift Hex Bar Deadlift Romanian Deadlift Hip Thrust Barbell Shrug Pendlay Row Preacher Curl Decline Bench Press Rack Pull Box Squat Lying Tricep Extension T-Bar Row Wrist Curl Barbell Lunge Stiff Legged Deadlift Upright Row Floor Press Tricep Extension Good Morning Bulgarian Split Squat Split Squat Reverse Wrist Curl Zercher Squat Landmine Squat

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