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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 45,000 lifts by Strength Level users.

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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 x1.01 153 x1.39 198 x1.8
120 60 x0.5 89 x0.74 126 x1.05 170 x1.41 217 x1.81
130 70 x0.54 101 x0.78 140 x1.08 186 x1.43 236 x1.81
140 80 x0.57 113 x0.81 154 x1.1 202 x1.44 254 x1.81
150 89 x0.6 125 x0.83 168 x1.12 218 x1.45 271 x1.81
160 99 x0.62 136 x0.85 181 x1.13 232 x1.45 287 x1.8
170 109 x0.64 147 x0.87 194 x1.14 247 x1.45 304 x1.79
180 118 x0.66 158 x0.88 206 x1.15 261 x1.45 319 x1.77
190 127 x0.67 169 x0.89 218 x1.15 275 x1.45 334 x1.76
200 136 x0.68 179 x0.9 230 x1.15 288 x1.44 349 x1.74
210 145 x0.69 189 x0.9 242 x1.15 301 x1.43 363 x1.73
220 154 x0.7 199 x0.91 253 x1.15 313 x1.42 377 x1.71
230 163 x0.71 209 x0.91 264 x1.15 326 x1.42 390 x1.7
240 171 x0.71 219 x0.91 275 x1.15 338 x1.41 403 x1.68
250 180 x0.72 228 x0.91 286 x1.14 349 x1.4 416 x1.66
260 188 x0.72 238 x0.91 296 x1.14 361 x1.39 429 x1.65
270 196 x0.73 247 x0.91 306 x1.13 372 x1.38 441 x1.63
280 204 x0.73 255 x0.91 316 x1.13 383 x1.37 453 x1.62
290 212 x0.73 264 x0.91 326 x1.12 393 x1.36 464 x1.6
300 219 x0.73 273 x0.91 335 x1.12 404 x1.35 476 x1.59
310 227 x0.73 281 x0.91 344 x1.11 414 x1.34 487 x1.57
All 104 150 207 273 344

These male standards were last updated 4 days ago and are based on 19,000 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 x0.24 40 x0.44 64 x0.72 95 x1.06 130 x1.45
100 26 x0.26 46 x0.46 72 x0.72 105 x1.05 141 x1.41
110 31 x0.28 52 x0.47 80 x0.73 114 x1.04 152 x1.38
120 36 x0.3 58 x0.48 87 x0.73 123 x1.02 162 x1.35
130 40 x0.31 64 x0.49 94 x0.73 131 x1.01 171 x1.32
140 44 x0.32 69 x0.49 101 x0.72 139 x0.99 180 x1.29
150 49 x0.32 75 x0.5 107 x0.72 146 x0.97 189 x1.26
160 53 x0.33 80 x0.5 114 x0.71 153 x0.96 197 x1.23
170 57 x0.34 85 x0.5 120 x0.7 160 x0.94 205 x1.21
180 61 x0.34 90 x0.5 125 x0.7 167 x0.93 212 x1.18
190 65 x0.34 94 x0.5 131 x0.69 173 x0.91 220 x1.16
200 69 x0.34 99 x0.49 136 x0.68 180 x0.9 227 x1.13
210 73 x0.35 103 x0.49 142 x0.67 186 x0.88 233 x1.11
220 76 x0.35 108 x0.49 147 x0.67 192 x0.87 240 x1.09
230 80 x0.35 112 x0.49 152 x0.66 197 x0.86 246 x1.07
240 83 x0.35 116 x0.48 156 x0.65 203 x0.84 252 x1.05
250 87 x0.35 120 x0.48 161 x0.64 208 x0.83 258 x1.03
260 90 x0.35 124 x0.48 166 x0.64 213 x0.82 264 x1.02
All 42 69 105 149 197

These female standards were last updated 4 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 11,935,000 lifts Squat 6,897,000 lifts Deadlift 7,022,000 lifts Shoulder Press 1,768,000 lifts Military Press 249,000 lifts Barbell Curl 846,000 lifts Incline Bench Press 364,000 lifts Hex Bar Deadlift 279,000 lifts Front Squat 592,000 lifts Bent Over Row 554,000 lifts Sumo Deadlift 102,000 lifts Hip Thrust 139,000 lifts Romanian Deadlift 146,000 lifts EZ Bar Curl 15,000 lifts Close Grip Bench Press 45,000 lifts Box Squat 22,000 lifts Rack Pull 35,000 lifts Decline Bench Press 70,000 lifts Barbell Shrug 99,000 lifts Pendlay Row 48,000 lifts T-Bar Row 69,000 lifts Seated Shoulder Press 35,000 lifts Preacher Curl 31,000 lifts Lying Tricep Extension 61,000 lifts Floor Press 14,000 lifts Tricep Extension 47,000 lifts Upright Row 45,000 lifts Reverse Barbell Curl 1,000 lifts Barbell Lunge 12,000 lifts Wrist Curl 10,000 lifts Good Morning 27,000 lifts Bulgarian Split Squat 11,000 lifts Zercher Squat 10,000 lifts Stiff Legged Deadlift 16,000 lifts Landmine Squat 3,000 lifts Split Squat 5,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts

Bodyweight

Pull Ups 973,000 lifts Push Ups 473,000 lifts Dips 390,000 lifts Chin Ups 219,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Single Leg Squat 18,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts Handstand Push Ups 11,000 lifts Hanging Leg Raise 1,000 lifts One Arm Push Ups 14,000 lifts Back Extension 1,000 lifts Crunches 31,000 lifts Burpees 11,000 lifts One Arm Pull Ups 3,000 lifts Neutral Grip Pull Ups 2,000 lifts Inverted Row 1,000 lifts Lying Leg Raise 1,000 lifts Lunge 8,000 lifts Toes To Bar 1,000 lifts Glute Bridge 1,000 lifts Russian Twist 1,000 lifts Glute Ham Raise 609 lifts

Olympic

Power Clean 447,000 lifts Snatch 187,000 lifts Clean and Jerk 183,000 lifts Push Press 135,000 lifts Clean 150,000 lifts Hang Clean 31,000 lifts Overhead Squat 42,000 lifts Thruster 45,000 lifts Power Snatch 33,000 lifts Clean and Press 132,000 lifts Push Jerk 40,000 lifts

Dumbbell

Dumbbell Bench Press 854,000 lifts Dumbbell Curl 668,000 lifts Dumbbell Shoulder Press 421,000 lifts Incline Dumbbell Bench Press 207,000 lifts Dumbbell Row 164,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 197,000 lifts Arnold Press 18,000 lifts Goblet Squat 29,000 lifts Dumbbell Fly 52,000 lifts Dumbbell Bulgarian Split Squat 19,000 lifts Dumbbell Lunge 43,000 lifts Dumbbell Shrug 54,000 lifts Dumbbell Tricep Extension 42,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Pullover 9,000 lifts Incline Dumbbell Curl 10,000 lifts Dumbbell Tricep Kickback 2,000 lifts Decline Dumbbell Bench Press 5,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 341,000 lifts Horizontal Leg Press 191,000 lifts Chest Press 75,000 lifts Leg Extension 116,000 lifts Machine Shoulder Press 33,000 lifts Calf Raise 65,000 lifts Lying Leg Curl 36,000 lifts Pec Deck Fly 23,000 lifts Seated Leg Curl 46,000 lifts Hack Squat 17,000 lifts Vertical Leg Press 20,000 lifts Seated Calf Raise 12,000 lifts Hip Abduction 11,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 265,000 lifts Seated Cable Row 48,000 lifts Tricep Pushdown 81,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Face Pull 14,000 lifts Cable Curl 4,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 749 lifts One Arm Cable Curl 1,000 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 Hex Bar Deadlift Front Squat Bent Over Row Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Box Squat Rack Pull Decline Bench Press Barbell Shrug Pendlay Row T-Bar Row Seated Shoulder Press Preacher Curl Lying Tricep Extension Floor Press Tricep Extension Upright Row Reverse Barbell Curl Barbell Lunge Wrist Curl Good Morning Bulgarian Split Squat Zercher Squat Stiff Legged Deadlift Landmine Squat Split Squat Reverse Grip Bench Press Reverse Wrist Curl

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