Close Grip Bench Press Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Close Grip Bench Press standards are based on 446,921 lifts by Strength Level users

How To

Male
Female

Male

Male Close Grip Bench Press Standards (kg)

Weight

Strength Level	Weight
Beginner	49 kg
Novice	69 kg
Intermediate	93 kg
Advanced	122 kg
Elite	152 kg

Bodyweight Ratio

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? (kg)

What is the average Close Grip Bench Press? The average Close Grip Bench Press weight for a male lifter is 93 kg (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 49 kg (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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	25	37	52	69	88
55	30	43	59	78	98
60	35	49	66	86	107
65	40	55	73	94	116
70	45	61	80	101	124
75	50	66	86	109	132
80	55	72	93	116	140
85	60	77	99	122	147
90	64	83	105	129	155
95	69	88	110	135	162
100	73	93	116	142	169
105	78	98	121	148	175
110	82	103	127	154	182
115	86	107	132	159	188
120	90	112	137	165	194
125	94	116	142	170	200
130	98	121	147	176	206
135	102	125	152	181	211
140	106	129	156	186	217

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	59	80	104	130
20	48	67	91	119	148
25	49	69	93	122	152
30	49	69	93	122	152
35	49	69	93	122	152
40	49	69	93	122	152
45	46	65	88	115	144
50	43	61	83	108	135
55	40	56	76	99	124
60	36	51	70	91	114
65	33	46	63	82	103
70	30	42	57	74	93
75	27	37	51	66	83
80	24	34	46	59	74
85	21	30	41	53	67
90	19	27	37	48	60

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 13%

3x5 8%

3x12 7%

3x6 7%

4x10 5%

4x8 5%

5x5 4%

5x10 3%

2x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	984
2	3	8	13%	931
3	3	5	8%	524
4	3	12	7%	462
5	3	6	7%	450
6	4	10	5%	340
7	4	8	5%	331
8	5	5	4%	304
9	5	10	3%	214
10	2	10	2%	169

Calculate Your Strength Level

Female

Female Close Grip Bench Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	21 kg
Novice	34 kg
Intermediate	50 kg
Advanced	70 kg
Elite	92 kg

Bodyweight Ratio

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? (kg)

What is the average Close Grip Bench Press? The average Close Grip Bench Press weight for a female lifter is 50 kg (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 21 kg (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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	11	20	31	46	62
45	13	23	35	50	67
50	16	26	39	55	72
55	18	29	42	59	77
60	20	31	46	63	82
65	22	34	49	66	86
70	24	37	52	70	90
75	26	39	55	73	94
80	28	41	58	77	97
85	30	44	60	80	101
90	32	46	63	83	104
95	34	48	65	86	107
100	36	50	68	88	110
105	37	52	70	91	113
110	39	54	73	94	116
115	41	56	75	96	119
120	42	58	77	99	122

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	29	43	60	78
20	21	33	49	68	89
25	21	34	50	70	92
30	21	34	50	70	92
35	21	34	50	70	92
40	21	34	50	70	92
45	20	32	48	66	87
50	19	30	45	62	81
55	17	28	41	57	75
60	16	25	38	52	69
65	14	23	34	47	62
70	13	21	31	43	56
75	12	18	27	38	50
80	10	17	25	34	45
85	9	15	22	31	40
90	8	13	20	27	36

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 18%

3x8 10%

3x6 7%

4x8 7%

3x5 7%

3x12 5%

4x10 5%

4x12 4%

4x5 4%

5x10 4%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	121
2	3	8	10%	67
3	3	6	7%	48
4	4	8	7%	46
5	3	5	7%	45
6	3	12	5%	32
7	4	10	5%	31
8	4	12	4%	28
9	4	5	4%	27
10	5	10	4%	24

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

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

Calculate Your Strength

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	25	37	52	69	88
55	30	43	59	78	98
60	35	49	66	86	107
65	40	55	73	94	116
70	45	61	80	101	124
75	50	66	86	109	132
80	55	72	93	116	140
85	60	77	99	122	147
90	64	83	105	129	155
95	69	88	110	135	162
100	73	93	116	142	169
105	78	98	121	148	175
110	82	103	127	154	182
115	86	107	132	159	188
120	90	112	137	165	194
125	94	116	142	170	200
130	98	121	147	176	206
135	102	125	152	181	211
140	106	129	156	186	217

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	59	80	104	130
20	48	67	91	119	148
25	49	69	93	122	152
30	49	69	93	122	152
35	49	69	93	122	152
40	49	69	93	122	152
45	46	65	88	115	144
50	43	61	83	108	135
55	40	56	76	99	124
60	36	51	70	91	114
65	33	46	63	82	103
70	30	42	57	74	93
75	27	37	51	66	83
80	24	34	46	59	74
85	21	30	41	53	67
90	19	27	37	48	60

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	984
2	3	8	13%	931
3	3	5	8%	524
4	3	12	7%	462
5	3	6	7%	450
6	4	10	5%	340
7	4	8	5%	331
8	5	5	4%	304
9	5	10	3%	214
10	2	10	2%	169

BW	Beg.	Nov.	Int.	Adv.	Elite
40	11	20	31	46	62
45	13	23	35	50	67
50	16	26	39	55	72
55	18	29	42	59	77
60	20	31	46	63	82
65	22	34	49	66	86
70	24	37	52	70	90
75	26	39	55	73	94
80	28	41	58	77	97
85	30	44	60	80	101
90	32	46	63	83	104
95	34	48	65	86	107
100	36	50	68	88	110
105	37	52	70	91	113
110	39	54	73	94	116
115	41	56	75	96	119
120	42	58	77	99	122

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	29	43	60	78
20	21	33	49	68	89
25	21	34	50	70	92
30	21	34	50	70	92
35	21	34	50	70	92
40	21	34	50	70	92
45	20	32	48	66	87
50	19	30	45	62	81
55	17	28	41	57	75
60	16	25	38	52	69
65	14	23	34	47	62
70	13	21	31	43	56
75	12	18	27	38	50
80	10	17	25	34	45
85	9	15	22	31	40
90	8	13	20	27	36

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	121
2	3	8	10%	67
3	3	6	7%	48
4	4	8	7%	46
5	3	5	7%	45
6	3	12	5%	32
7	4	10	5%	31
8	4	12	4%	28
9	4	5	4%	27
10	5	10	4%	24

BW	Beg.	Nov.	Int.	Adv.	Elite
50	25	37	52	69	88
55	30	43	59	78	98
60	35	49	66	86	107
65	40	55	73	94	116
70	45	61	80	101	124
75	50	66	86	109	132
80	55	72	93	116	140
85	60	77	99	122	147
90	64	83	105	129	155
95	69	88	110	135	162
100	73	93	116	142	169
105	78	98	121	148	175
110	82	103	127	154	182
115	86	107	132	159	188
120	90	112	137	165	194
125	94	116	142	170	200
130	98	121	147	176	206
135	102	125	152	181	211
140	106	129	156	186	217

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	59	80	104	130
20	48	67	91	119	148
25	49	69	93	122	152
30	49	69	93	122	152
35	49	69	93	122	152
40	49	69	93	122	152
45	46	65	88	115	144
50	43	61	83	108	135
55	40	56	76	99	124
60	36	51	70	91	114
65	33	46	63	82	103
70	30	42	57	74	93
75	27	37	51	66	83
80	24	34	46	59	74
85	21	30	41	53	67
90	19	27	37	48	60

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	984
2	3	8	13%	931
3	3	5	8%	524
4	3	12	7%	462
5	3	6	7%	450
6	4	10	5%	340
7	4	8	5%	331
8	5	5	4%	304
9	5	10	3%	214
10	2	10	2%	169

BW	Beg.	Nov.	Int.	Adv.	Elite
40	11	20	31	46	62
45	13	23	35	50	67
50	16	26	39	55	72
55	18	29	42	59	77
60	20	31	46	63	82
65	22	34	49	66	86
70	24	37	52	70	90
75	26	39	55	73	94
80	28	41	58	77	97
85	30	44	60	80	101
90	32	46	63	83	104
95	34	48	65	86	107
100	36	50	68	88	110
105	37	52	70	91	113
110	39	54	73	94	116
115	41	56	75	96	119
120	42	58	77	99	122

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	29	43	60	78
20	21	33	49	68	89
25	21	34	50	70	92
30	21	34	50	70	92
35	21	34	50	70	92
40	21	34	50	70	92
45	20	32	48	66	87
50	19	30	45	62	81
55	17	28	41	57	75
60	16	25	38	52	69
65	14	23	34	47	62
70	13	21	31	43	56
75	12	18	27	38	50
80	10	17	25	34	45
85	9	15	22	31	40
90	8	13	20	27	36

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	121
2	3	8	10%	67
3	3	6	7%	48
4	4	8	7%	46
5	3	5	7%	45
6	3	12	5%	32
7	4	10	5%	31
8	4	12	4%	28
9	4	5	4%	27
10	5	10	4%	24

Close Grip Bench Press Standards

Measured in kg

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

Male

Male Close Grip Bench Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Close Grip Bench Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	25	37	52	69	88
55	30	43	59	78	98
60	35	49	66	86	107
65	40	55	73	94	116
70	45	61	80	101	124
75	50	66	86	109	132
80	55	72	93	116	140
85	60	77	99	122	147
90	64	83	105	129	155
95	69	88	110	135	162
100	73	93	116	142	169
105	78	98	121	148	175
110	82	103	127	154	182
115	86	107	132	159	188
120	90	112	137	165	194
125	94	116	142	170	200
130	98	121	147	176	206
135	102	125	152	181	211
140	106	129	156	186	217

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	59	80	104	130
20	48	67	91	119	148
25	49	69	93	122	152
30	49	69	93	122	152
35	49	69	93	122	152
40	49	69	93	122	152
45	46	65	88	115	144
50	43	61	83	108	135
55	40	56	76	99	124
60	36	51	70	91	114
65	33	46	63	82	103
70	30	42	57	74	93
75	27	37	51	66	83
80	24	34	46	59	74
85	21	30	41	53	67
90	19	27	37	48	60

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	984
2	3	8	13%	931
3	3	5	8%	524
4	3	12	7%	462
5	3	6	7%	450
6	4	10	5%	340
7	4	8	5%	331
8	5	5	4%	304
9	5	10	3%	214
10	2	10	2%	169

BW	Beg.	Nov.	Int.	Adv.	Elite
40	11	20	31	46	62
45	13	23	35	50	67
50	16	26	39	55	72
55	18	29	42	59	77
60	20	31	46	63	82
65	22	34	49	66	86
70	24	37	52	70	90
75	26	39	55	73	94
80	28	41	58	77	97
85	30	44	60	80	101
90	32	46	63	83	104
95	34	48	65	86	107
100	36	50	68	88	110
105	37	52	70	91	113
110	39	54	73	94	116
115	41	56	75	96	119
120	42	58	77	99	122

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	29	43	60	78
20	21	33	49	68	89
25	21	34	50	70	92
30	21	34	50	70	92
35	21	34	50	70	92
40	21	34	50	70	92
45	20	32	48	66	87
50	19	30	45	62	81
55	17	28	41	57	75
60	16	25	38	52	69
65	14	23	34	47	62
70	13	21	31	43	56
75	12	18	27	38	50
80	10	17	25	34	45
85	9	15	22	31	40
90	8	13	20	27	36

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	121
2	3	8	10%	67
3	3	6	7%	48
4	4	8	7%	46
5	3	5	7%	45
6	3	12	5%	32
7	4	10	5%	31
8	4	12	4%	28
9	4	5	4%	27
10	5	10	4%	24