Close Grip Bench Press

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.

Our community Close Grip Bench Press standards are based on 207,000 lifts by Strength Level users
Close Grip Bench Press

Male Close Grip Bench Press Standards (lb)

Entire Community

Strength Level Weight
Beginner 104 lb
Novice 149 lb
Intermediate 206 lb
Advanced 271 lb
Elite 342 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 104 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 49 76 110 150 194
120 59 88 124 167 213
130 70 101 139 184 232
140 80 113 153 200 250
150 90 125 167 216 268
160 100 136 180 231 285
170 110 148 194 246 301
180 119 159 206 260 317
190 129 170 219 274 332
200 138 180 231 288 347
210 147 191 243 301 362
220 156 201 254 314 376
230 165 211 266 326 390
240 174 221 277 339 403
250 183 231 288 350 416
260 191 240 298 362 429
270 199 250 309 374 441
280 208 259 319 385 454
290 216 268 329 396 466
300 224 277 339 407 477
310 231 286 348 417 489
Age Beg. Nov. Int. Adv. Elite
15 88 127 175 231 291
20 101 145 200 264 333
25 104 149 206 271 342
30 104 149 206 271 342
35 104 149 206 271 342
40 104 149 206 271 342
45 98 142 195 257 324
50 92 133 183 241 304
55 85 123 169 223 282
60 78 112 155 204 257
65 70 101 140 184 232
70 63 91 125 165 208
75 57 81 112 148 186
80 51 73 100 132 167
85 45 65 90 118 149
90 41 59 81 107 135

How many sets and reps of Close Grip Bench Press should I do?

These are the most popular Close Grip Bench Press workouts done by male lifters:

3x10 14%
3x8 14%
3x5 8%
3x6 7%
3x12 6%

Calculate Your Strength Level

lb
lb
years old

Female Close Grip Bench Press Standards (lb)

Entire Community

Strength Level Weight
Beginner 45 lb
Novice 72 lb
Intermediate 109 lb
Advanced 153 lb
Elite 202 lb
Strength Level Bodyweight Ratio
Beginner 0.30x
Novice 0.50x
Intermediate 0.75x
Advanced 1.05x
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 109 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 45 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 22 40 65 96 131
100 27 47 74 106 143
110 32 54 82 116 154
120 37 60 90 125 165
130 42 66 97 134 175
140 47 72 104 142 184
150 51 77 111 150 193
160 56 83 117 158 202
170 60 88 124 165 210
180 64 94 130 172 218
190 69 99 136 179 226
200 73 104 142 186 233
210 77 108 147 192 241
220 81 113 153 198 248
230 84 118 158 204 254
240 88 122 163 210 261
250 92 126 168 216 267
260 96 131 173 221 273
Age Beg. Nov. Int. Adv. Elite
15 38 62 93 130 172
20 43 71 106 149 196
25 45 72 109 153 202
30 45 72 109 153 202
35 45 72 109 153 202
40 45 72 109 153 202
45 42 69 103 145 191
50 40 64 97 136 179
55 37 60 90 126 166
60 33 54 82 115 151
65 30 49 74 104 137
70 27 44 66 93 123
75 24 39 59 83 110
80 22 35 53 74 98
85 19 32 48 67 88
90 18 29 43 60 79

How many sets and reps of Close Grip Bench Press should I do?

These are the most popular Close Grip Bench Press workouts done by female lifters:

3x10 14%
3x8 9%
4x8 8%
3x5 7%
3x12 6%

Calculate Your Strength Level

lb
lb
years old

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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.