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 new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

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 47 x0.43 72 x0.66 104 x0.95 141 x1.29 182 x1.66
120 58 x0.48 85 x0.71 119 x0.99 159 x1.33 202 x1.69
130 69 x0.53 98 x0.75 134 x1.03 176 x1.36 222 x1.71
140 79 x0.57 111 x0.79 149 x1.06 193 x1.38 241 x1.72
150 90 x0.6 123 x0.82 163 x1.09 209 x1.4 259 x1.73
160 100 x0.63 135 x0.84 177 x1.11 225 x1.41 276 x1.73
170 111 x0.65 147 x0.87 191 x1.12 241 x1.42 293 x1.73
180 121 x0.67 159 x0.88 204 x1.14 256 x1.42 310 x1.72
190 131 x0.69 170 x0.9 218 x1.14 270 x1.42 326 x1.72
200 141 x0.7 182 x0.91 230 x1.15 285 x1.42 342 x1.71
210 151 x0.72 193 x0.92 243 x1.16 298 x1.42 357 x1.7
220 160 x0.73 204 x0.93 255 x1.16 312 x1.42 372 x1.69
230 170 x0.74 215 x0.93 267 x1.16 325 x1.41 386 x1.68
240 179 x0.75 225 x0.94 279 x1.16 338 x1.41 400 x1.67
250 188 x0.75 235 x0.94 290 x1.16 351 x1.4 414 x1.66
260 197 x0.76 246 x0.94 301 x1.16 363 x1.4 427 x1.64
270 206 x0.76 255 x0.95 312 x1.16 375 x1.39 440 x1.63
280 215 x0.77 265 x0.95 323 x1.15 387 x1.38 453 x1.62
290 224 x0.77 275 x0.95 334 x1.15 399 x1.37 466 x1.61
300 232 x0.77 284 x0.95 344 x1.15 410 x1.37 478 x1.59
310 241 x0.78 294 x0.95 354 x1.14 421 x1.36 490 x1.58
All 103 148 204 269 339

These male standards were last updated 3 days ago and are based on 609 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 15 x0.17 35 x0.39 66 x0.73 105 x1.17 152 x1.68
100 19 x0.19 41 x0.41 73 x0.73 114 x1.14 163 x1.63
110 22 x0.2 46 x0.42 80 x0.73 123 x1.12 173 x1.57
120 26 x0.22 51 x0.42 86 x0.72 131 x1.09 183 x1.52
130 29 x0.23 56 x0.43 93 x0.71 139 x1.07 192 x1.47
140 33 x0.23 61 x0.43 99 x0.71 146 x1.05 200 x1.43
150 36 x0.24 65 x0.43 105 x0.7 153 x1.02 209 x1.39
160 39 x0.25 70 x0.43 110 x0.69 160 x1 216 x1.35
170 43 x0.25 74 x0.43 116 x0.68 167 x0.98 224 x1.32
180 46 x0.25 78 x0.43 121 x0.67 173 x0.96 231 x1.28
190 49 x0.26 82 x0.43 126 x0.66 179 x0.94 238 x1.25
200 52 x0.26 86 x0.43 131 x0.65 185 x0.92 245 x1.22
210 55 x0.26 90 x0.43 135 x0.64 190 x0.91 251 x1.2
220 58 x0.26 93 x0.42 140 x0.64 195 x0.89 257 x1.17
230 61 x0.26 97 x0.42 144 x0.63 201 x0.87 263 x1.14
240 64 x0.26 101 x0.42 149 x0.62 206 x0.86 269 x1.12
250 66 x0.27 104 x0.42 153 x0.61 211 x0.84 275 x1.1
260 69 x0.27 107 x0.41 157 x0.6 215 x0.83 280 x1.08
All 32 61 102 154 213

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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 7,500,000 lifts Squat 4,397,000 lifts Deadlift 4,502,000 lifts Shoulder Press 1,194,000 lifts Barbell Curl 594,000 lifts Incline Bench Press 180,000 lifts Front Squat 397,000 lifts Bent Over Row 373,000 lifts Hex Bar Deadlift 120,000 lifts Sumo Deadlift 6,000 lifts Romanian Deadlift 81,000 lifts Hip Thrust 64,000 lifts Close Grip Bench Press (experimental) Barbell Shrug 48,000 lifts Preacher Curl (experimental) Pendlay Row 21,000 lifts Rack Pull (experimental) T-Bar Row 28,000 lifts Decline Bench Press 39,000 lifts Lying Tricep Extension 21,000 lifts Tricep Extension 28,000 lifts Box Squat (experimental) Upright Row 30,000 lifts Bulgarian Split Squat (experimental) Good Morning 16,000 lifts

Bodyweight

Pull Ups 629,000 lifts Push Ups 281,000 lifts Dips 256,000 lifts Chin Ups 117,000 lifts Muscle Ups 29,000 lifts Single Leg Squat (experimental) Sit Ups 30,000 lifts Crunches 17,000 lifts Burpees (experimental)

Olympic

Power Clean 322,000 lifts Clean & Jerk 114,000 lifts Snatch 118,000 lifts Clean 90,000 lifts Push Press 78,000 lifts Clean & Press 95,000 lifts Overhead Squat (experimental) Thruster 10,000 lifts Power Snatch (experimental) Push Jerk 8,000 lifts

Dumbbell

Dumbbell Bench Press 377,000 lifts Dumbbell Curl 367,000 lifts Dumbbell Shoulder Press 205,000 lifts Incline Dumbbell Press 78,000 lifts Dumbbell Row 92,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 21,000 lifts Dumbbell Lateral Raise 62,000 lifts Dumbbell Fly 25,000 lifts Dumbbell Tricep Extension 18,000 lifts Dumbbell Shrug 30,000 lifts Dumbbell Concentration Curl 17,000 lifts Dumbbell Bulgarian Split Squat (experimental) Lying Dumbbell Tricep Extension 8,000 lifts Incline Dumbbell Fly 10,000 lifts Dumbbell Front Raise 24,000 lifts Decline Dumbbell Bench Press (experimental)

Machine

Sled Leg Press 162,000 lifts Horizontal Leg Press 98,000 lifts Leg Extension 62,000 lifts Calf Raise 35,000 lifts Vertical Leg Press (experimental) Seated Leg Curl 24,000 lifts Lying Leg Curl 19,000 lifts Hip Abduction (experimental) Hack Squat (experimental) Hip Adduction (experimental)

Cable

Lat Pulldown 151,000 lifts Tricep Pushdown 37,000 lifts Seated Cable Row (experimental) Tricep Rope Pushdown 31,000 lifts Face Pull (experimental) + More Exercises

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Exercise Comparisons

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

Bench Squat Deadlift Shoulder Press Barbell Curl Incline Bench Press Front Squat Bent Over Row Hex Bar Deadlift Sumo Deadlift Romanian Deadlift Hip Thrust Barbell Shrug Preacher Curl Pendlay Row Rack Pull T-Bar Row Decline Bench Press Lying Tricep Extension Tricep Extension Box Squat Upright Row Bulgarian Split Squat Good Morning