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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 36,000 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 49 x0.45 77 x0.7 112 x1.02 154 x1.4 200 x1.81
120 59 x0.49 89 x0.74 126 x1.05 170 x1.42 219 x1.82
130 69 x0.53 101 x0.77 140 x1.08 187 x1.44 237 x1.82
140 79 x0.56 112 x0.8 154 x1.1 203 x1.45 255 x1.82
150 88 x0.59 124 x0.83 168 x1.12 218 x1.45 272 x1.81
160 98 x0.61 135 x0.84 180 x1.13 233 x1.45 288 x1.8
170 107 x0.63 146 x0.86 193 x1.14 247 x1.45 304 x1.79
180 116 x0.65 157 x0.87 205 x1.14 261 x1.45 320 x1.78
190 125 x0.66 167 x0.88 217 x1.14 274 x1.44 335 x1.76
200 134 x0.67 177 x0.89 229 x1.15 287 x1.44 349 x1.74
210 143 x0.68 187 x0.89 240 x1.14 300 x1.43 363 x1.73
220 152 x0.69 197 x0.9 252 x1.14 312 x1.42 377 x1.71
230 160 x0.7 207 x0.9 262 x1.14 324 x1.41 390 x1.7
240 168 x0.7 216 x0.9 273 x1.14 336 x1.4 403 x1.68
250 177 x0.71 226 x0.9 283 x1.13 348 x1.39 415 x1.66
260 185 x0.71 235 x0.9 294 x1.13 359 x1.38 428 x1.64
270 192 x0.71 244 x0.9 303 x1.12 370 x1.37 440 x1.63
280 200 x0.72 252 x0.9 313 x1.12 381 x1.36 451 x1.61
290 208 x0.72 261 x0.9 323 x1.11 391 x1.35 463 x1.6
300 215 x0.72 269 x0.9 332 x1.11 401 x1.34 474 x1.58
310 223 x0.72 277 x0.9 341 x1.1 412 x1.33 485 x1.56
All 103 149 206 272 344

These male standards were last updated a month ago and are based on 13,000 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 21 x0.23 39 x0.43 64 x0.71 95 x1.05 130 x1.44
100 25 x0.25 45 x0.45 71 x0.71 104 x1.04 141 x1.41
110 30 x0.27 51 x0.46 79 x0.72 113 x1.03 152 x1.38
120 34 x0.28 57 x0.47 86 x0.72 122 x1.01 162 x1.35
130 39 x0.3 62 x0.48 93 x0.71 130 x1 171 x1.32
140 43 x0.31 68 x0.48 100 x0.71 138 x0.98 180 x1.28
150 47 x0.31 73 x0.49 106 x0.71 145 x0.97 188 x1.26
160 51 x0.32 78 x0.49 112 x0.7 152 x0.95 197 x1.23
170 55 x0.32 83 x0.49 118 x0.69 159 x0.94 204 x1.2
180 59 x0.33 88 x0.49 124 x0.69 166 x0.92 212 x1.18
190 63 x0.33 92 x0.49 129 x0.68 172 x0.91 219 x1.15
200 67 x0.33 97 x0.48 135 x0.67 178 x0.89 226 x1.13
210 70 x0.33 101 x0.48 140 x0.67 184 x0.88 233 x1.11
220 74 x0.34 106 x0.48 145 x0.66 190 x0.86 239 x1.09
230 77 x0.34 110 x0.48 150 x0.65 196 x0.85 246 x1.07
240 81 x0.34 114 x0.47 154 x0.64 201 x0.84 252 x1.05
250 84 x0.34 118 x0.47 159 x0.64 207 x0.83 258 x1.03
260 88 x0.34 122 x0.47 164 x0.63 212 x0.81 263 x1.01
All 40 68 104 147 196

These female standards were last updated a month ago and are based on 819 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 10,970,000 lifts Squat 6,361,000 lifts Deadlift 6,428,000 lifts Shoulder Press 1,591,000 lifts Barbell Curl 783,000 lifts Military Press 188,000 lifts Incline Bench Press 329,000 lifts Hex Bar Deadlift 224,000 lifts Sumo Deadlift 80,000 lifts Bent Over Row 500,000 lifts Front Squat 533,000 lifts Hip Thrust 124,000 lifts Romanian Deadlift 134,000 lifts EZ Bar Curl 6,000 lifts Close Grip Bench Press 36,000 lifts T-Bar Row 50,000 lifts Barbell Shrug 73,000 lifts Rack Pull 29,000 lifts Seated Shoulder Press 2,000 lifts Preacher Curl 26,000 lifts Box Squat 18,000 lifts Decline Bench Press 64,000 lifts Pendlay Row 43,000 lifts Stiff Legged Deadlift 13,000 lifts Lying Tricep Extension 35,000 lifts Upright Row 43,000 lifts Tricep Extension 44,000 lifts Floor Press 11,000 lifts Barbell Lunge 9,000 lifts Wrist Curl 9,000 lifts Reverse Barbell Curl 708 lifts Bulgarian Split Squat 9,000 lifts Reverse Wrist Curl 3,000 lifts Good Morning 25,000 lifts Landmine Squat 2,000 lifts Zercher Squat 8,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 580 lifts

Bodyweight

Pull Ups 909,000 lifts Push Ups 437,000 lifts Dips 365,000 lifts Chin Ups 201,000 lifts Bodyweight Squat 30,000 lifts Sit Ups 51,000 lifts Muscle Ups 48,000 lifts Single Leg Squat 15,000 lifts One Arm Push Ups 12,000 lifts Hanging Leg Raise 749 lifts One Arm Pull Ups 1,000 lifts Crunches 29,000 lifts Glute Ham Raise 264 lifts Diamond Pushups 1,000 lifts Burpees 10,000 lifts Toes To Bar 538 lifts Back Extension 650 lifts Russian Twist 689 lifts Lunge 7,000 lifts Lying Leg Raise 453 lifts Handstand Push Ups 10,000 lifts Neutral Grip Pull Ups 998 lifts Glute Bridge 523 lifts Inverted Row 520 lifts

Olympic

Power Clean 402,000 lifts Clean 118,000 lifts Clean and Jerk 149,000 lifts Push Press 103,000 lifts Snatch 152,000 lifts Clean and Press 105,000 lifts Hang Clean 2,000 lifts Overhead Squat 14,000 lifts Power Snatch 7,000 lifts Thruster 18,000 lifts Push Jerk 14,000 lifts

Dumbbell

Dumbbell Bench Press 747,000 lifts Dumbbell Curl 595,000 lifts Dumbbell Shoulder Press 360,000 lifts Incline Dumbbell Bench Press 182,000 lifts Dumbbell Row 151,000 lifts Dumbbell Hammer Curl 41,000 lifts Dumbbell Lateral Raise 102,000 lifts Goblet Squat 23,000 lifts Dumbbell Tricep Extension 38,000 lifts Dumbbell Shrug 50,000 lifts Dumbbell Fly 47,000 lifts Dumbbell Lunge 39,000 lifts Arnold Press 14,000 lifts Incline Dumbbell Curl 8,000 lifts Dumbbell Front Raise 36,000 lifts Dumbbell Concentration Curl 29,000 lifts Dumbbell Romanian Deadlift 1,000 lifts Dumbbell Bulgarian Split Squat 16,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Floor Press 1,000 lifts Dumbbell Pullover 7,000 lifts Dumbbell Tricep Kickback 899 lifts Chest Supported Dumbbell Row 630 lifts Dumbbell Reverse Fly 5,000 lifts Decline Dumbbell Bench Press 4,000 lifts Incline Dumbbell Fly 16,000 lifts

Machine

Sled Leg Press 303,000 lifts Horizontal Leg Press 174,000 lifts Chest Press 59,000 lifts Leg Extension 105,000 lifts Calf Raise 60,000 lifts Machine Shoulder Press 26,000 lifts Hack Squat 14,000 lifts Lying Leg Curl 32,000 lifts Vertical Leg Press 16,000 lifts Seated Leg Curl 42,000 lifts Pec Deck Fly 18,000 lifts Seated Calf Raise 10,000 lifts Hip Abduction 9,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 243,000 lifts Seated Cable Row 39,000 lifts Tricep Pushdown 73,000 lifts Tricep Rope Pushdown 51,000 lifts Cable Curl 1,000 lifts Face Pull 12,000 lifts Cable Fly 11,000 lifts Cable Lateral Raise 696 lifts Cable Crunch 578 lifts One Arm Cable Curl 467 lifts Cable Pull Through 294 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 Barbell Curl Military Press Incline Bench Press Hex Bar Deadlift Sumo Deadlift Bent Over Row Front Squat Hip Thrust Romanian Deadlift EZ Bar Curl T-Bar Row Barbell Shrug Rack Pull Seated Shoulder Press Preacher Curl Box Squat Decline Bench Press Pendlay Row Stiff Legged Deadlift Lying Tricep Extension Upright Row Tricep Extension Floor Press Barbell Lunge Wrist Curl Reverse Barbell Curl Bulgarian Split Squat Reverse Wrist Curl Good Morning Landmine Squat Zercher Squat Split Squat Reverse Grip Bench Press