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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 14,000 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 x1.03 154 x1.4 200 x1.82
120 60 x0.5 90 x0.75 127 x1.06 171 x1.43 219 x1.83
130 70 x0.54 102 x0.78 141 x1.09 187 x1.44 237 x1.83
140 80 x0.57 113 x0.81 155 x1.11 203 x1.45 255 x1.82
150 89 x0.59 125 x0.83 168 x1.12 218 x1.45 272 x1.81
160 99 x0.62 136 x0.85 181 x1.13 233 x1.45 288 x1.8
170 108 x0.63 147 x0.86 193 x1.14 247 x1.45 304 x1.79
180 117 x0.65 157 x0.87 206 x1.14 261 x1.45 319 x1.77
190 126 x0.66 168 x0.88 218 x1.14 274 x1.44 334 x1.76
200 135 x0.67 178 x0.89 229 x1.15 287 x1.43 348 x1.74
210 144 x0.68 188 x0.89 240 x1.14 300 x1.43 362 x1.72
220 152 x0.69 197 x0.9 251 x1.14 312 x1.42 376 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 x0.71 226 x0.9 283 x1.13 347 x1.39 414 x1.66
260 185 x0.71 235 x0.9 293 x1.13 358 x1.38 426 x1.64
270 193 x0.71 243 x0.9 303 x1.12 369 x1.37 438 x1.62
280 200 x0.72 252 x0.9 312 x1.12 379 x1.36 450 x1.61
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 2 days 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 x0.21 36 x0.4 60 x0.67 90 x1 123 x1.37
100 24 x0.24 43 x0.43 68 x0.68 100 x1 135 x1.35
110 29 x0.26 49 x0.45 77 x0.7 110 x1 147 x1.33
120 34 x0.28 56 x0.46 84 x0.7 119 x0.99 157 x1.31
130 39 x0.3 62 x0.48 92 x0.71 128 x0.98 168 x1.29
140 44 x0.31 68 x0.48 99 x0.71 136 x0.97 177 x1.27
150 48 x0.32 74 x0.49 106 x0.71 145 x0.96 187 x1.24
160 53 x0.33 79 x0.5 113 x0.71 152 x0.95 196 x1.22
170 57 x0.34 85 x0.5 119 x0.7 160 x0.94 204 x1.2
180 62 x0.34 90 x0.5 126 x0.7 167 x0.93 212 x1.18
190 66 x0.35 95 x0.5 132 x0.69 174 x0.92 220 x1.16
200 70 x0.35 100 x0.5 138 x0.69 181 x0.91 228 x1.14
210 74 x0.35 105 x0.5 144 x0.68 188 x0.89 236 x1.12
220 79 x0.36 110 x0.5 149 x0.68 194 x0.88 243 x1.1
230 82 x0.36 115 x0.5 155 x0.67 201 x0.87 250 x1.09
240 86 x0.36 120 x0.5 160 x0.67 207 x0.86 256 x1.07
250 90 x0.36 124 x0.5 165 x0.66 213 x0.85 263 x1.05
260 94 x0.36 129 x0.49 170 x0.66 218 x0.84 269 x1.04
All 40 68 104 148 198

These female standards were last updated 2 days ago and are based on 419 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 8,889,000 lifts Deadlift 5,323,000 lifts Squat 5,233,000 lifts Shoulder Press 1,360,000 lifts Barbell Curl 672,000 lifts Military Press 71,000 lifts Front Squat 455,000 lifts Incline Bench Press 242,000 lifts Bent Over Row 424,000 lifts Hex Bar Deadlift 160,000 lifts Romanian Deadlift 102,000 lifts Hip Thrust 88,000 lifts Sumo Deadlift 33,000 lifts Pendlay Row 30,000 lifts Barbell Shrug 59,000 lifts Preacher Curl 12,000 lifts T-Bar Row 37,000 lifts Rack Pull 11,000 lifts Close Grip Bench Press 14,000 lifts Tricep Extension 34,000 lifts Zercher Squat 3,000 lifts Decline Bench Press 49,000 lifts Lying Tricep Extension 26,000 lifts Stiff Legged Deadlift 5,000 lifts Upright Row 36,000 lifts Bulgarian Split Squat 4,000 lifts Wrist Curl 3,000 lifts Barbell Lunge 3,000 lifts Floor Press 4,000 lifts Box Squat 7,000 lifts Good Morning 19,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 742,000 lifts Push Ups 344,000 lifts Chin Ups 150,000 lifts Dips 300,000 lifts Bodyweight Squat 11,000 lifts Sit Ups 39,000 lifts Handstand Push Ups 4,000 lifts Crunches 22,000 lifts Single Leg Squat 8,000 lifts Muscle Ups 37,000 lifts Burpees 4,000 lifts One Arm Push Ups 5,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 358,000 lifts Clean and Jerk 128,000 lifts Snatch 132,000 lifts Push Press 88,000 lifts Clean 102,000 lifts Overhead Squat 6,000 lifts Clean and Press 99,000 lifts Thruster 13,000 lifts Push Jerk 11,000 lifts Power Snatch 3,000 lifts

Dumbbell

Dumbbell Bench Press 521,000 lifts Dumbbell Curl 458,000 lifts Incline Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 266,000 lifts Dumbbell Row 115,000 lifts Dumbbell Lateral Raise 78,000 lifts Dumbbell Hammer Curl 17,000 lifts Goblet Squat 8,000 lifts Dumbbell Shrug 39,000 lifts Dumbbell Fly 34,000 lifts Dumbbell Bulgarian Split Squat 7,000 lifts Dumbbell Tricep Extension 26,000 lifts Incline Dumbbell Curl 3,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Dumbbell Lunge 28,000 lifts Arnold Press 5,000 lifts Dumbbell Front Raise 29,000 lifts Dumbbell Pullover 2,000 lifts Dumbbell Concentration Curl 22,000 lifts Incline Dumbbell Fly 13,000 lifts Dumbbell Reverse Fly 2,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 216,000 lifts Horizontal Leg Press 127,000 lifts Chest Press 20,000 lifts Leg Extension 79,000 lifts Calf Raise 45,000 lifts Machine Shoulder Press 9,000 lifts Seated Leg Curl 31,000 lifts Vertical Leg Press 6,000 lifts Pec Deck Fly 6,000 lifts Hack Squat 5,000 lifts Lying Leg Curl 24,000 lifts Hip Abduction 4,000 lifts Hip Adduction 2,000 lifts Seated Calf Raise 3,000 lifts

Cable

Lat Pulldown 188,000 lifts Tricep Pushdown 51,000 lifts Seated Cable Row 16,000 lifts Tricep Rope Pushdown 39,000 lifts Cable Fly 4,000 lifts Face Pull 5,000 lifts + More Exercises

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Exercise Comparisons

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

Bench Press Deadlift Squat Shoulder Press Barbell Curl Military Press Front Squat Incline Bench Press Bent Over Row Hex Bar Deadlift Romanian Deadlift Hip Thrust Sumo Deadlift Pendlay Row Barbell Shrug Preacher Curl T-Bar Row Rack Pull Tricep Extension Zercher Squat Decline Bench Press Lying Tricep Extension Stiff Legged Deadlift Upright Row Bulgarian Split Squat Wrist Curl Barbell Lunge Floor Press Box Squat Good Morning Split Squat Landmine Squat Reverse Wrist Curl

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