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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 21,000 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 x0.46 78 x0.71 113 x1.02 154 x1.4 200 x1.82
120 60 x0.5 90 x0.75 127 x1.06 171 x1.43 219 x1.82
130 70 x0.54 101 x0.78 141 x1.09 187 x1.44 237 x1.83
140 79 x0.57 113 x0.81 155 x1.1 203 x1.45 255 x1.82
150 89 x0.59 124 x0.83 168 x1.12 218 x1.45 272 x1.81
160 98 x0.62 136 x0.85 181 x1.13 233 x1.45 288 x1.8
170 108 x0.63 146 x0.86 193 x1.14 247 x1.45 304 x1.79
180 117 x0.65 157 x0.87 206 x1.14 260 x1.45 319 x1.77
190 126 x0.66 167 x0.88 217 x1.14 274 x1.44 334 x1.76
200 135 x0.67 178 x0.89 229 x1.14 287 x1.43 348 x1.74
210 143 x0.68 188 x0.89 240 x1.14 299 x1.43 362 x1.72
220 152 x0.69 197 x0.9 251 x1.14 312 x1.42 375 x1.71
230 160 x0.7 207 x0.9 262 x1.14 324 x1.41 389 x1.69
240 169 x0.7 216 x0.9 273 x1.14 335 x1.4 401 x1.67
250 177 x0.71 225 x0.9 283 x1.13 347 x1.39 414 x1.66
260 185 x0.71 234 x0.9 293 x1.13 358 x1.38 426 x1.64
270 192 x0.71 243 x0.9 303 x1.12 369 x1.37 438 x1.62
280 200 x0.71 252 x0.9 312 x1.12 379 x1.35 449 x1.6
290 208 x0.72 260 x0.9 322 x1.11 390 x1.34 461 x1.59
300 215 x0.72 269 x0.9 331 x1.1 400 x1.33 472 x1.57
310 223 x0.72 277 x0.89 340 x1.1 410 x1.32 483 x1.56
All 104 149 206 272 343

These male standards were last updated a month ago and are based on 7,000 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 19 x0.22 37 x0.41 61 x0.67 91 x1.01 125 x1.39
100 24 x0.24 43 x0.43 69 x0.69 101 x1.01 137 x1.37
110 29 x0.26 50 x0.45 77 x0.7 111 x1.01 148 x1.35
120 34 x0.28 56 x0.47 85 x0.71 120 x1 159 x1.32
130 39 x0.3 62 x0.48 92 x0.71 129 x0.99 169 x1.3
140 43 x0.31 68 x0.48 99 x0.71 137 x0.98 179 x1.28
150 48 x0.32 74 x0.49 106 x0.71 145 x0.97 188 x1.25
160 52 x0.33 79 x0.49 113 x0.71 153 x0.96 197 x1.23
170 57 x0.33 84 x0.5 119 x0.7 160 x0.94 205 x1.21
180 61 x0.34 90 x0.5 126 x0.7 168 x0.93 213 x1.18
190 65 x0.34 95 x0.5 132 x0.69 175 x0.92 221 x1.16
200 69 x0.35 100 x0.5 138 x0.69 181 x0.91 229 x1.14
210 74 x0.35 105 x0.5 143 x0.68 188 x0.89 236 x1.12
220 78 x0.35 109 x0.5 149 x0.68 194 x0.88 243 x1.11
230 81 x0.35 114 x0.5 154 x0.67 200 x0.87 250 x1.09
240 85 x0.36 119 x0.49 159 x0.66 206 x0.86 257 x1.07
250 89 x0.36 123 x0.49 165 x0.66 212 x0.85 263 x1.05
260 93 x0.36 127 x0.49 170 x0.65 218 x0.84 269 x1.04
All 40 68 104 148 198

These female standards were last updated a month ago and are based on 448 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 9,530,000 lifts Squat 5,590,000 lifts Deadlift 5,679,000 lifts Shoulder Press 1,436,000 lifts Military Press 108,000 lifts Barbell Curl 710,000 lifts Front Squat 480,000 lifts Incline Bench Press 271,000 lifts Bent Over Row 448,000 lifts Hex Bar Deadlift 179,000 lifts Sumo Deadlift 47,000 lifts Romanian Deadlift 113,000 lifts Hip Thrust 99,000 lifts Close Grip Bench Press 21,000 lifts T-Bar Row 42,000 lifts Barbell Shrug 64,000 lifts Tricep Extension 38,000 lifts Rack Pull 18,000 lifts Pendlay Row 34,000 lifts Lying Tricep Extension 29,000 lifts Preacher Curl 17,000 lifts Decline Bench Press 53,000 lifts Stiff Legged Deadlift 8,000 lifts Wrist Curl 5,000 lifts Box Squat 10,000 lifts Upright Row 38,000 lifts Barbell Lunge 5,000 lifts Floor Press 6,000 lifts Zercher Squat 4,000 lifts Bulgarian Split Squat 5,000 lifts Reverse Wrist Curl 2,000 lifts Split Squat 2,000 lifts Good Morning 21,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 797,000 lifts Push Ups 375,000 lifts Dips 321,000 lifts Chin Ups 168,000 lifts Bodyweight Squat 18,000 lifts Sit Ups 43,000 lifts Muscle Ups 41,000 lifts One Arm Push Ups 8,000 lifts Single Leg Squat 10,000 lifts Burpees 6,000 lifts Crunches 24,000 lifts Handstand Push Ups 6,000 lifts Lunge 4,000 lifts

Olympic

Power Clean 372,000 lifts Snatch 139,000 lifts Clean and Jerk 135,000 lifts Clean 108,000 lifts Push Press 93,000 lifts Clean and Press 101,000 lifts Power Snatch 4,000 lifts Thruster 15,000 lifts Overhead Squat 9,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 594,000 lifts Dumbbell Curl 504,000 lifts Dumbbell Shoulder Press 297,000 lifts Incline Dumbbell Bench Press 139,000 lifts Dumbbell Lateral Raise 86,000 lifts Dumbbell Row 127,000 lifts Dumbbell Hammer Curl 24,000 lifts Dumbbell Fly 39,000 lifts Goblet Squat 12,000 lifts Dumbbell Tricep Extension 30,000 lifts Dumbbell Shrug 42,000 lifts Dumbbell Concentration Curl 25,000 lifts Arnold Press 8,000 lifts Dumbbell Lunge 32,000 lifts Dumbbell Bulgarian Split Squat 10,000 lifts Incline Dumbbell Curl 5,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Front Raise 32,000 lifts Dumbbell Pullover 4,000 lifts Incline Dumbbell Fly 14,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 242,000 lifts Horizontal Leg Press 142,000 lifts Chest Press 32,000 lifts Leg Extension 87,000 lifts Machine Shoulder Press 14,000 lifts Calf Raise 50,000 lifts Seated Leg Curl 35,000 lifts Seated Calf Raise 5,000 lifts Hack Squat 8,000 lifts Vertical Leg Press 9,000 lifts Pec Deck Fly 10,000 lifts Lying Leg Curl 27,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 205,000 lifts Seated Cable Row 23,000 lifts Tricep Pushdown 59,000 lifts Tricep Rope Pushdown 43,000 lifts Face Pull 7,000 lifts Cable Fly 6,000 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 Front Squat Incline Bench Press Bent Over Row Hex Bar Deadlift Sumo Deadlift Romanian Deadlift Hip Thrust T-Bar Row Barbell Shrug Tricep Extension Rack Pull Pendlay Row Lying Tricep Extension Preacher Curl Decline Bench Press Stiff Legged Deadlift Wrist Curl Box Squat Upright Row Barbell Lunge Floor Press Zercher Squat Bulgarian Split Squat Reverse Wrist Curl Split Squat Good Morning Landmine Squat

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