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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 28,000 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 77 x0.7 112 x1.02 154 x1.4 200 x1.82
120 59 x0.49 89 x0.74 127 x1.05 171 x1.42 219 x1.82
130 69 x0.53 101 x0.78 141 x1.08 187 x1.44 237 x1.83
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 x1.44 334 x1.76
200 134 x0.67 177 x0.89 229 x1.14 287 x1.44 349 x1.74
210 143 x0.68 187 x0.89 240 x1.14 300 x1.43 363 x1.73
220 151 x0.69 197 x0.9 251 x1.14 312 x1.42 376 x1.71
230 160 x0.7 207 x0.9 262 x1.14 324 x1.41 390 x1.69
240 168 x0.7 216 x0.9 273 x1.14 336 x1.4 402 x1.68
250 176 x0.71 225 x0.9 283 x1.13 347 x1.39 415 x1.66
260 184 x0.71 234 x0.9 293 x1.13 359 x1.38 427 x1.64
270 192 x0.71 243 x0.9 303 x1.12 370 x1.37 439 x1.63
280 200 x0.71 252 x0.9 313 x1.12 380 x1.36 451 x1.61
290 207 x0.72 260 x0.9 322 x1.11 391 x1.35 462 x1.59
300 215 x0.72 269 x0.9 332 x1.11 401 x1.34 473 x1.58
310 222 x0.72 277 x0.89 341 x1.1 411 x1.33 484 x1.56
All 103 149 206 272 344

These male standards were last updated 3 days ago and are based on 12,000 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 20 x0.23 38 x0.43 63 x0.71 95 x1.05 130 x1.45
100 25 x0.25 45 x0.45 71 x0.71 104 x1.04 142 x1.42
110 29 x0.27 51 x0.46 79 x0.72 113 x1.03 152 x1.38
120 34 x0.28 56 x0.47 86 x0.72 122 x1.02 162 x1.35
130 38 x0.29 62 x0.48 93 x0.72 130 x1 171 x1.32
140 43 x0.3 67 x0.48 100 x0.71 138 x0.99 180 x1.29
150 47 x0.31 73 x0.48 106 x0.71 145 x0.97 189 x1.26
160 51 x0.32 78 x0.49 112 x0.7 153 x0.95 197 x1.23
170 55 x0.32 83 x0.49 118 x0.69 160 x0.94 205 x1.21
180 59 x0.33 88 x0.49 124 x0.69 166 x0.92 213 x1.18
190 63 x0.33 92 x0.49 129 x0.68 173 x0.91 220 x1.16
200 66 x0.33 97 x0.48 135 x0.67 179 x0.89 227 x1.13
210 70 x0.33 101 x0.48 140 x0.67 185 x0.88 233 x1.11
220 74 x0.33 105 x0.48 145 x0.66 191 x0.87 240 x1.09
230 77 x0.34 110 x0.48 150 x0.65 196 x0.85 246 x1.07
240 81 x0.34 114 x0.47 155 x0.64 202 x0.84 252 x1.05
250 84 x0.34 118 x0.47 159 x0.64 207 x0.83 258 x1.03
260 87 x0.34 122 x0.47 164 x0.63 212 x0.82 264 x1.02
All 40 68 104 148 197

These female standards were last updated 3 days ago and are based on 778 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 10,194,000 lifts Deadlift 6,025,000 lifts Squat 5,945,000 lifts Shoulder Press 1,511,000 lifts Military Press 146,000 lifts Barbell Curl 746,000 lifts Incline Bench Press 299,000 lifts Front Squat 505,000 lifts Bent Over Row 473,000 lifts Hex Bar Deadlift 199,000 lifts Sumo Deadlift 61,000 lifts Hip Thrust 111,000 lifts Romanian Deadlift 123,000 lifts Close Grip Bench Press 28,000 lifts Box Squat 14,000 lifts Barbell Shrug 68,000 lifts Barbell Lunge 7,000 lifts Pendlay Row 39,000 lifts Stiff Legged Deadlift 11,000 lifts Floor Press 8,000 lifts Decline Bench Press 59,000 lifts Preacher Curl 22,000 lifts T-Bar Row 46,000 lifts Rack Pull 23,000 lifts Lying Tricep Extension 32,000 lifts Upright Row 40,000 lifts Tricep Extension 41,000 lifts Good Morning 23,000 lifts Bulgarian Split Squat 7,000 lifts Zercher Squat 6,000 lifts Landmine Squat 2,000 lifts Split Squat 3,000 lifts Reverse Wrist Curl 2,000 lifts Wrist Curl 7,000 lifts

Bodyweight

Pull Ups 852,000 lifts Push Ups 406,000 lifts Dips 343,000 lifts Chin Ups 185,000 lifts Bodyweight Squat 24,000 lifts Single Leg Squat 13,000 lifts Muscle Ups 45,000 lifts Sit Ups 47,000 lifts Lunge 5,000 lifts One Arm Push Ups 10,000 lifts Handstand Push Ups 8,000 lifts Crunches 27,000 lifts Burpees 8,000 lifts

Olympic

Power Clean 387,000 lifts Clean and Jerk 141,000 lifts Snatch 146,000 lifts Push Press 98,000 lifts Clean and Press 103,000 lifts Clean 113,000 lifts Overhead Squat 11,000 lifts Push Jerk 13,000 lifts Power Snatch 6,000 lifts Thruster 16,000 lifts

Dumbbell

Dumbbell Bench Press 668,000 lifts Dumbbell Curl 550,000 lifts Dumbbell Shoulder Press 328,000 lifts Incline Dumbbell Bench Press 160,000 lifts Dumbbell Row 139,000 lifts Dumbbell Hammer Curl 32,000 lifts Dumbbell Lateral Raise 94,000 lifts Dumbbell Lunge 35,000 lifts Dumbbell Shrug 46,000 lifts Dumbbell Fly 43,000 lifts Dumbbell Tricep Extension 34,000 lifts Arnold Press 11,000 lifts Goblet Squat 18,000 lifts Lying Dumbbell Tricep Extension 15,000 lifts Dumbbell Bulgarian Split Squat 13,000 lifts Dumbbell Front Raise 34,000 lifts Dumbbell Concentration Curl 27,000 lifts Incline Dumbbell Curl 7,000 lifts Dumbbell Reverse Fly 4,000 lifts Decline Dumbbell Bench Press 3,000 lifts Dumbbell Pullover 6,000 lifts Incline Dumbbell Fly 15,000 lifts

Machine

Sled Leg Press 270,000 lifts Horizontal Leg Press 157,000 lifts Chest Press 45,000 lifts Leg Extension 96,000 lifts Calf Raise 55,000 lifts Seated Leg Curl 38,000 lifts Machine Shoulder Press 20,000 lifts Lying Leg Curl 30,000 lifts Vertical Leg Press 12,000 lifts Pec Deck Fly 14,000 lifts Hack Squat 11,000 lifts Hip Abduction 7,000 lifts Seated Calf Raise 7,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 223,000 lifts Seated Cable Row 31,000 lifts Tricep Pushdown 66,000 lifts Tricep Rope Pushdown 47,000 lifts Face Pull 10,000 lifts Cable Fly 9,000 lifts + More Exercises

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Exercise Comparisons

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

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

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