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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 78,000 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 x0.46 77 x0.7 112 x1.02 153 x1.39 198 x1.8
120 60 x0.5 89 x0.75 126 x1.05 170 x1.41 217 x1.81
130 70 x0.54 101 x0.78 141 x1.08 186 x1.43 236 x1.81
140 80 x0.57 113 x0.81 155 x1.1 202 x1.44 253 x1.81
150 90 x0.6 125 x0.83 168 x1.12 218 x1.45 271 x1.8
160 99 x0.62 136 x0.85 181 x1.13 232 x1.45 287 x1.8
170 109 x0.64 148 x0.87 194 x1.14 247 x1.45 303 x1.78
180 118 x0.66 158 x0.88 207 x1.15 261 x1.45 319 x1.77
190 128 x0.67 169 x0.89 219 x1.15 275 x1.45 334 x1.76
200 137 x0.68 180 x0.9 231 x1.15 288 x1.44 349 x1.74
210 146 x0.69 190 x0.9 242 x1.15 301 x1.43 363 x1.73
220 155 x0.7 200 x0.91 253 x1.15 313 x1.42 377 x1.71
230 163 x0.71 210 x0.91 265 x1.15 326 x1.42 390 x1.7
240 172 x0.72 219 x0.91 275 x1.15 338 x1.41 403 x1.68
250 180 x0.72 229 x0.91 286 x1.14 349 x1.4 416 x1.66
260 188 x0.72 238 x0.92 296 x1.14 361 x1.39 428 x1.65
270 196 x0.73 247 x0.91 306 x1.13 372 x1.38 441 x1.63
280 204 x0.73 256 x0.91 316 x1.13 383 x1.37 452 x1.62
290 212 x0.73 265 x0.91 326 x1.12 394 x1.36 464 x1.6
300 220 x0.73 273 x0.91 335 x1.12 404 x1.35 475 x1.58
310 227 x0.73 282 x0.91 345 x1.11 414 x1.34 486 x1.57
All 104 150 207 273 344

These male standards were last updated 6 days ago and are based on 22,000 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 22 x0.25 41 x0.45 66 x0.73 97 x1.08 132 x1.47
100 27 x0.27 47 x0.47 74 x0.74 107 x1.07 143 x1.43
110 32 x0.29 53 x0.48 81 x0.74 116 x1.05 154 x1.4
120 36 x0.3 59 x0.49 88 x0.74 124 x1.03 164 x1.37
130 41 x0.31 64 x0.5 95 x0.73 132 x1.02 173 x1.33
140 45 x0.32 70 x0.5 102 x0.73 140 x1 182 x1.3
150 49 x0.33 75 x0.5 108 x0.72 148 x0.98 191 x1.27
160 53 x0.33 80 x0.5 114 x0.72 155 x0.97 199 x1.24
170 57 x0.34 85 x0.5 120 x0.71 162 x0.95 206 x1.21
180 61 x0.34 90 x0.5 126 x0.7 168 x0.93 214 x1.19
190 65 x0.34 95 x0.5 132 x0.69 174 x0.92 221 x1.16
200 69 x0.35 99 x0.5 137 x0.68 181 x0.9 228 x1.14
210 73 x0.35 104 x0.49 142 x0.68 187 x0.89 235 x1.12
220 76 x0.35 108 x0.49 147 x0.67 192 x0.87 241 x1.1
230 80 x0.35 112 x0.49 152 x0.66 198 x0.86 247 x1.08
240 83 x0.35 116 x0.48 157 x0.65 203 x0.85 253 x1.06
250 87 x0.35 120 x0.48 161 x0.65 209 x0.83 259 x1.04
260 90 x0.35 124 x0.48 166 x0.64 214 x0.82 265 x1.02
All 43 70 106 150 198

These female standards were last updated 6 days ago and are based on 1,000 filtered lifts.

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

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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 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 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 Military Press Barbell Curl Incline Bench Press Front Squat Bent Over Row Sumo Deadlift Hex Bar Deadlift Romanian Deadlift EZ Bar Curl Hip Thrust Floor Press Seated Shoulder Press Stiff Legged Deadlift Barbell Shrug Wrist Curl Pendlay Row Box Squat Rack Pull Lying Tricep Extension Decline Bench Press Tricep Extension T-Bar Row Bulgarian Split Squat Zercher Squat Barbell Lunge Good Morning Upright Row Preacher Curl Reverse Barbell Curl Reverse Grip Bench Press Split Squat Landmine Squat Reverse Wrist Curl

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