Close Grip Bench Press Standards

Measured in lb

Close Grip Bench Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Close Grip Bench Press standards are based on 190,000 lifts by Strength Level users

♂ Male
♀ Female

Male Close Grip Bench Press Standards (lb)

Strength Level	Weight
Beginner	105 lb
Novice	150 lb
Intermediate	206 lb
Advanced	271 lb
Elite	341 lb

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.50x
Elite	2.00x

How much should I be able to Close Grip Bench Press? (lb)

What is the average Close Grip Bench Press? The average Close Grip Bench Press weight for a male lifter is 206 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Close Grip Bench Press? Male beginners should aim to lift 105 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	50	77	111	151	195
120	60	89	125	168	214
130	70	101	140	184	233
140	80	113	154	200	250
150	90	125	167	216	268
160	100	136	180	230	284
170	109	147	193	245	300
180	119	158	206	259	316
190	128	169	218	273	331
200	137	179	230	286	345
210	146	190	241	299	360
220	155	200	252	311	373
230	164	209	263	324	387
240	172	219	274	336	400
250	181	229	285	347	412
260	189	238	295	359	425
270	197	247	305	370	437
280	205	256	315	381	449
290	213	265	325	391	460
300	221	273	334	402	472
310	228	282	344	412	483

Age	Beg.	Nov.	Int.	Adv.	Elite
15	89	128	175	231	291
20	102	146	201	264	333
25	105	150	206	271	341
30	105	150	206	271	341
35	105	150	206	271	341
40	105	150	206	271	341
45	99	142	195	257	324
50	93	133	183	241	304
55	86	123	170	223	281
60	79	113	155	204	256
65	71	102	140	184	232
70	64	91	126	165	208
75	57	82	112	148	186
80	51	73	100	132	166
85	46	65	90	118	149
90	41	59	81	107	134

Calculate Your Strength Level

Female Close Grip Bench Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	44 lb
Novice	71 lb
Intermediate	106 lb
Advanced	148 lb
Elite	194 lb

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.50x
Intermediate	0.75x
Advanced	1.00x
Elite	1.35x

How much should I be able to Close Grip Bench Press? (lb)

What is the average Close Grip Bench Press? The average Close Grip Bench Press weight for a female lifter is 106 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Close Grip Bench Press? Female beginners should aim to lift 44 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	23	42	66	97	131
100	28	48	74	106	142
110	33	54	82	115	152
120	38	60	89	123	162
130	42	65	96	131	171
140	46	71	102	139	180
150	51	76	108	146	188
160	55	81	114	153	196
170	59	86	120	160	203
180	63	91	126	167	211
190	67	96	131	173	218
200	70	100	137	179	225
210	74	104	142	185	231
220	78	109	147	190	237
230	81	113	152	196	243
240	85	117	156	201	249
250	88	121	161	206	255
260	91	125	165	211	261

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	61	90	126	165
20	43	69	103	144	189
25	44	71	106	148	194
30	44	71	106	148	194
35	44	71	106	148	194
40	44	71	106	148	194
45	42	68	101	140	184
50	40	63	94	132	173
55	37	59	87	122	160
60	33	53	80	111	146
65	30	48	72	100	132
70	27	43	65	90	118
75	24	39	58	81	106
80	22	35	52	72	95
85	19	31	46	65	85
90	17	28	42	58	76

Calculate Your Strength Level

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

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	50	77	111	151	195
120	60	89	125	168	214
130	70	101	140	184	233
140	80	113	154	200	250
150	90	125	167	216	268
160	100	136	180	230	284
170	109	147	193	245	300
180	119	158	206	259	316
190	128	169	218	273	331
200	137	179	230	286	345
210	146	190	241	299	360
220	155	200	252	311	373
230	164	209	263	324	387
240	172	219	274	336	400
250	181	229	285	347	412
260	189	238	295	359	425
270	197	247	305	370	437
280	205	256	315	381	449
290	213	265	325	391	460
300	221	273	334	402	472
310	228	282	344	412	483

Age	Beg.	Nov.	Int.	Adv.	Elite
15	89	128	175	231	291
20	102	146	201	264	333
25	105	150	206	271	341
30	105	150	206	271	341
35	105	150	206	271	341
40	105	150	206	271	341
45	99	142	195	257	324
50	93	133	183	241	304
55	86	123	170	223	281
60	79	113	155	204	256
65	71	102	140	184	232
70	64	91	126	165	208
75	57	82	112	148	186
80	51	73	100	132	166
85	46	65	90	118	149
90	41	59	81	107	134

BW	Beg.	Nov.	Int.	Adv.	Elite
90	23	42	66	97	131
100	28	48	74	106	142
110	33	54	82	115	152
120	38	60	89	123	162
130	42	65	96	131	171
140	46	71	102	139	180
150	51	76	108	146	188
160	55	81	114	153	196
170	59	86	120	160	203
180	63	91	126	167	211
190	67	96	131	173	218
200	70	100	137	179	225
210	74	104	142	185	231
220	78	109	147	190	237
230	81	113	152	196	243
240	85	117	156	201	249
250	88	121	161	206	255
260	91	125	165	211	261

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	61	90	126	165
20	43	69	103	144	189
25	44	71	106	148	194
30	44	71	106	148	194
35	44	71	106	148	194
40	44	71	106	148	194
45	42	68	101	140	184
50	40	63	94	132	173
55	37	59	87	122	160
60	33	53	80	111	146
65	30	48	72	100	132
70	27	43	65	90	118
75	24	39	58	81	106
80	22	35	52	72	95
85	19	31	46	65	85
90	17	28	42	58	76

BW	Beg.	Nov.	Int.	Adv.	Elite
110	50	77	111	151	195
120	60	89	125	168	214
130	70	101	140	184	233
140	80	113	154	200	250
150	90	125	167	216	268
160	100	136	180	230	284
170	109	147	193	245	300
180	119	158	206	259	316
190	128	169	218	273	331
200	137	179	230	286	345
210	146	190	241	299	360
220	155	200	252	311	373
230	164	209	263	324	387
240	172	219	274	336	400
250	181	229	285	347	412
260	189	238	295	359	425
270	197	247	305	370	437
280	205	256	315	381	449
290	213	265	325	391	460
300	221	273	334	402	472
310	228	282	344	412	483

Age	Beg.	Nov.	Int.	Adv.	Elite
15	89	128	175	231	291
20	102	146	201	264	333
25	105	150	206	271	341
30	105	150	206	271	341
35	105	150	206	271	341
40	105	150	206	271	341
45	99	142	195	257	324
50	93	133	183	241	304
55	86	123	170	223	281
60	79	113	155	204	256
65	71	102	140	184	232
70	64	91	126	165	208
75	57	82	112	148	186
80	51	73	100	132	166
85	46	65	90	118	149
90	41	59	81	107	134

BW	Beg.	Nov.	Int.	Adv.	Elite
90	23	42	66	97	131
100	28	48	74	106	142
110	33	54	82	115	152
120	38	60	89	123	162
130	42	65	96	131	171
140	46	71	102	139	180
150	51	76	108	146	188
160	55	81	114	153	196
170	59	86	120	160	203
180	63	91	126	167	211
190	67	96	131	173	218
200	70	100	137	179	225
210	74	104	142	185	231
220	78	109	147	190	237
230	81	113	152	196	243
240	85	117	156	201	249
250	88	121	161	206	255
260	91	125	165	211	261

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	61	90	126	165
20	43	69	103	144	189
25	44	71	106	148	194
30	44	71	106	148	194
35	44	71	106	148	194
40	44	71	106	148	194
45	42	68	101	140	184
50	40	63	94	132	173
55	37	59	87	122	160
60	33	53	80	111	146
65	30	48	72	100	132
70	27	43	65	90	118
75	24	39	58	81	106
80	22	35	52	72	95
85	19	31	46	65	85
90	17	28	42	58	76

BW	Beg.	Nov.	Int.	Adv.	Elite
110	50	77	111	151	195
120	60	89	125	168	214
130	70	101	140	184	233
140	80	113	154	200	250
150	90	125	167	216	268
160	100	136	180	230	284
170	109	147	193	245	300
180	119	158	206	259	316
190	128	169	218	273	331
200	137	179	230	286	345
210	146	190	241	299	360
220	155	200	252	311	373
230	164	209	263	324	387
240	172	219	274	336	400
250	181	229	285	347	412
260	189	238	295	359	425
270	197	247	305	370	437
280	205	256	315	381	449
290	213	265	325	391	460
300	221	273	334	402	472
310	228	282	344	412	483

Age	Beg.	Nov.	Int.	Adv.	Elite
15	89	128	175	231	291
20	102	146	201	264	333
25	105	150	206	271	341
30	105	150	206	271	341
35	105	150	206	271	341
40	105	150	206	271	341
45	99	142	195	257	324
50	93	133	183	241	304
55	86	123	170	223	281
60	79	113	155	204	256
65	71	102	140	184	232
70	64	91	126	165	208
75	57	82	112	148	186
80	51	73	100	132	166
85	46	65	90	118	149
90	41	59	81	107	134

BW	Beg.	Nov.	Int.	Adv.	Elite
90	23	42	66	97	131
100	28	48	74	106	142
110	33	54	82	115	152
120	38	60	89	123	162
130	42	65	96	131	171
140	46	71	102	139	180
150	51	76	108	146	188
160	55	81	114	153	196
170	59	86	120	160	203
180	63	91	126	167	211
190	67	96	131	173	218
200	70	100	137	179	225
210	74	104	142	185	231
220	78	109	147	190	237
230	81	113	152	196	243
240	85	117	156	201	249
250	88	121	161	206	255
260	91	125	165	211	261

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	61	90	126	165
20	43	69	103	144	189
25	44	71	106	148	194
30	44	71	106	148	194
35	44	71	106	148	194
40	44	71	106	148	194
45	42	68	101	140	184
50	40	63	94	132	173
55	37	59	87	122	160
60	33	53	80	111	146
65	30	48	72	100	132
70	27	43	65	90	118
75	24	39	58	81	106
80	22	35	52	72	95
85	19	31	46	65	85
90	17	28	42	58	76