Close Grip Dumbbell Bench Press Standards (lb)

The average Close Grip Dumbbell Bench Press is 69 lb for men and 39 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Close Grip Dumbbell Bench Press strength standards are based on 142,364 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Close Grip Dumbbell Bench Press Standards (lb)

Weight

Strength Level	Weight
Beginner	24 lb
Novice	43 lb
Intermediate	69 lb
Advanced	101 lb
Elite	137 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.25x
Intermediate	0.40x
Advanced	0.60x
Elite	0.80x

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

What is the average Close Grip Dumbbell Bench Press? The average Close Grip Dumbbell Bench Press weight for a male lifter is 69 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Close Grip Dumbbell Bench Press? Male beginners should aim to lift 24 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	11	24	42	66	93
120	14	28	47	72	100
130	17	31	52	78	107
140	19	35	57	83	114
150	22	39	61	89	120
160	25	42	65	94	126
170	27	45	70	99	132
180	30	49	74	104	138
190	32	52	78	109	143
200	35	55	82	113	148
210	37	58	85	118	153
220	40	61	89	122	158
230	42	64	93	126	163
240	45	67	96	130	168
250	47	70	100	134	172
260	49	73	103	138	177
270	51	76	106	142	181
280	54	79	110	146	185
290	56	81	113	149	189
300	58	84	116	153	193
310	60	86	119	156	197

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	36	59	86	117
20	23	42	67	98	133
25	24	43	69	101	137
30	24	43	69	101	137
35	24	43	69	101	137
40	24	43	69	101	137
45	22	40	65	95	130
50	21	38	61	89	121
55	19	35	56	82	112
60	18	32	51	75	102
65	16	29	46	68	93
70	14	26	42	61	83
75	13	23	37	55	75
80	12	21	33	49	67
85	10	19	30	44	60
90	9	17	27	40	54

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

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

3x10 21%

3x6 14%

3x12 13%

3x8 9%

2x10 5%

4x10 4%

3x15 4%

4x12 3%

2x8 3%

4x8 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	200
2	3	6	14%	128
3	3	12	13%	123
4	3	8	9%	81
5	2	10	5%	48
6	4	10	4%	42
7	3	15	4%	34
8	4	12	3%	26
9	2	8	3%	24
10	4	8	2%	22

Female

Female Close Grip Dumbbell Bench Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	16 lb
Novice	26 lb
Intermediate	39 lb
Advanced	55 lb
Elite	73 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.40x
Elite	0.50x

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

What is the average Close Grip Dumbbell Bench Press? The average Close Grip Dumbbell Bench Press weight for a female lifter is 39 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Close Grip Dumbbell Bench Press? Female beginners should aim to lift 16 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	11	19	29	43	58
100	12	20	32	45	61
110	13	22	34	48	63
120	14	24	36	50	66
130	16	25	37	52	68
140	17	26	39	54	71
150	18	28	41	56	73
160	19	29	42	58	75
170	20	30	44	60	77
180	21	32	45	61	79
190	22	33	46	63	81
200	23	34	48	64	82
210	23	35	49	66	84
220	24	36	50	67	86
230	25	37	51	69	87
240	26	38	53	70	89
250	27	39	54	71	90
260	27	40	55	72	91

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	22	34	47	62
20	16	26	38	54	71
25	16	26	39	55	73
30	16	26	39	55	73
35	16	26	39	55	73
40	16	26	39	55	73
45	15	25	37	52	69
50	14	23	35	49	64
55	13	21	32	45	59
60	12	20	29	41	54
65	11	18	27	37	49
70	10	16	24	34	44
75	9	14	21	30	40
80	8	13	19	27	36
85	7	11	17	24	32
90	6	10	15	22	29

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

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

3x10 25%

3x8 20%

3x12 11%

4x8 7%

4x10 6%

4x12 5%

2x10 5%

2x12 3%

3x7 2%

3x15 2%

3x11 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	25%	50
2	3	8	20%	39
3	3	12	11%	21
4	4	8	7%	14
5	4	10	6%	11
6	4	12	5%	10
7	2	10	5%	9
8	2	12	3%	6
9	3	7	2%	4
9	3	15	2%	4
9	3	11	2%	4

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Close Grip Dumbbell Bench Press strength standards

Strength Level analysed 5,251 qualifying results from 142,364 community lifts to produce our Close Grip Dumbbell Bench Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	142,364
Qualifying results	5,251
Male results	4,490
Female results	761
Data start	15 August 2020
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	11	24	42	66	93
120	14	28	47	72	100
130	17	31	52	78	107
140	19	35	57	83	114
150	22	39	61	89	120
160	25	42	65	94	126
170	27	45	70	99	132
180	30	49	74	104	138
190	32	52	78	109	143
200	35	55	82	113	148
210	37	58	85	118	153
220	40	61	89	122	158
230	42	64	93	126	163
240	45	67	96	130	168
250	47	70	100	134	172
260	49	73	103	138	177
270	51	76	106	142	181
280	54	79	110	146	185
290	56	81	113	149	189
300	58	84	116	153	193
310	60	86	119	156	197

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	36	59	86	117
20	23	42	67	98	133
25	24	43	69	101	137
30	24	43	69	101	137
35	24	43	69	101	137
40	24	43	69	101	137
45	22	40	65	95	130
50	21	38	61	89	121
55	19	35	56	82	112
60	18	32	51	75	102
65	16	29	46	68	93
70	14	26	42	61	83
75	13	23	37	55	75
80	12	21	33	49	67
85	10	19	30	44	60
90	9	17	27	40	54

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	200
2	3	6	14%	128
3	3	12	13%	123
4	3	8	9%	81
5	2	10	5%	48
6	4	10	4%	42
7	3	15	4%	34
8	4	12	3%	26
9	2	8	3%	24
10	4	8	2%	22

BW	Beg.	Nov.	Int.	Adv.	Elite
90	11	19	29	43	58
100	12	20	32	45	61
110	13	22	34	48	63
120	14	24	36	50	66
130	16	25	37	52	68
140	17	26	39	54	71
150	18	28	41	56	73
160	19	29	42	58	75
170	20	30	44	60	77
180	21	32	45	61	79
190	22	33	46	63	81
200	23	34	48	64	82
210	23	35	49	66	84
220	24	36	50	67	86
230	25	37	51	69	87
240	26	38	53	70	89
250	27	39	54	71	90
260	27	40	55	72	91

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	22	34	47	62
20	16	26	38	54	71
25	16	26	39	55	73
30	16	26	39	55	73
35	16	26	39	55	73
40	16	26	39	55	73
45	15	25	37	52	69
50	14	23	35	49	64
55	13	21	32	45	59
60	12	20	29	41	54
65	11	18	27	37	49
70	10	16	24	34	44
75	9	14	21	30	40
80	8	13	19	27	36
85	7	11	17	24	32
90	6	10	15	22	29

Rank	Sets	Reps	Percent	Workouts
1	3	10	25%	50
2	3	8	20%	39
3	3	12	11%	21
4	4	8	7%	14
5	4	10	6%	11
6	4	12	5%	10
7	2	10	5%	9
8	2	12	3%	6
9	3	7	2%	4
9	3	15	2%	4
9	3	11	2%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
110	11	24	42	66	93
120	14	28	47	72	100
130	17	31	52	78	107
140	19	35	57	83	114
150	22	39	61	89	120
160	25	42	65	94	126
170	27	45	70	99	132
180	30	49	74	104	138
190	32	52	78	109	143
200	35	55	82	113	148
210	37	58	85	118	153
220	40	61	89	122	158
230	42	64	93	126	163
240	45	67	96	130	168
250	47	70	100	134	172
260	49	73	103	138	177
270	51	76	106	142	181
280	54	79	110	146	185
290	56	81	113	149	189
300	58	84	116	153	193
310	60	86	119	156	197

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	36	59	86	117
20	23	42	67	98	133
25	24	43	69	101	137
30	24	43	69	101	137
35	24	43	69	101	137
40	24	43	69	101	137
45	22	40	65	95	130
50	21	38	61	89	121
55	19	35	56	82	112
60	18	32	51	75	102
65	16	29	46	68	93
70	14	26	42	61	83
75	13	23	37	55	75
80	12	21	33	49	67
85	10	19	30	44	60
90	9	17	27	40	54

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	200
2	3	6	14%	128
3	3	12	13%	123
4	3	8	9%	81
5	2	10	5%	48
6	4	10	4%	42
7	3	15	4%	34
8	4	12	3%	26
9	2	8	3%	24
10	4	8	2%	22

BW	Beg.	Nov.	Int.	Adv.	Elite
90	11	19	29	43	58
100	12	20	32	45	61
110	13	22	34	48	63
120	14	24	36	50	66
130	16	25	37	52	68
140	17	26	39	54	71
150	18	28	41	56	73
160	19	29	42	58	75
170	20	30	44	60	77
180	21	32	45	61	79
190	22	33	46	63	81
200	23	34	48	64	82
210	23	35	49	66	84
220	24	36	50	67	86
230	25	37	51	69	87
240	26	38	53	70	89
250	27	39	54	71	90
260	27	40	55	72	91

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	22	34	47	62
20	16	26	38	54	71
25	16	26	39	55	73
30	16	26	39	55	73
35	16	26	39	55	73
40	16	26	39	55	73
45	15	25	37	52	69
50	14	23	35	49	64
55	13	21	32	45	59
60	12	20	29	41	54
65	11	18	27	37	49
70	10	16	24	34	44
75	9	14	21	30	40
80	8	13	19	27	36
85	7	11	17	24	32
90	6	10	15	22	29

Rank	Sets	Reps	Percent	Workouts
1	3	10	25%	50
2	3	8	20%	39
3	3	12	11%	21
4	4	8	7%	14
5	4	10	6%	11
6	4	12	5%	10
7	2	10	5%	9
8	2	12	3%	6
9	3	7	2%	4
9	3	15	2%	4
9	3	11	2%	4

Close Grip Dumbbell Bench Press Standards (lb)

Male

Male Close Grip Dumbbell Bench Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Close Grip Dumbbell Bench Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Close Grip Dumbbell Bench Press strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	11	24	42	66	93
120	14	28	47	72	100
130	17	31	52	78	107
140	19	35	57	83	114
150	22	39	61	89	120
160	25	42	65	94	126
170	27	45	70	99	132
180	30	49	74	104	138
190	32	52	78	109	143
200	35	55	82	113	148
210	37	58	85	118	153
220	40	61	89	122	158
230	42	64	93	126	163
240	45	67	96	130	168
250	47	70	100	134	172
260	49	73	103	138	177
270	51	76	106	142	181
280	54	79	110	146	185
290	56	81	113	149	189
300	58	84	116	153	193
310	60	86	119	156	197

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	36	59	86	117
20	23	42	67	98	133
25	24	43	69	101	137
30	24	43	69	101	137
35	24	43	69	101	137
40	24	43	69	101	137
45	22	40	65	95	130
50	21	38	61	89	121
55	19	35	56	82	112
60	18	32	51	75	102
65	16	29	46	68	93
70	14	26	42	61	83
75	13	23	37	55	75
80	12	21	33	49	67
85	10	19	30	44	60
90	9	17	27	40	54

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	200
2	3	6	14%	128
3	3	12	13%	123
4	3	8	9%	81
5	2	10	5%	48
6	4	10	4%	42
7	3	15	4%	34
8	4	12	3%	26
9	2	8	3%	24
10	4	8	2%	22

BW	Beg.	Nov.	Int.	Adv.	Elite
90	11	19	29	43	58
100	12	20	32	45	61
110	13	22	34	48	63
120	14	24	36	50	66
130	16	25	37	52	68
140	17	26	39	54	71
150	18	28	41	56	73
160	19	29	42	58	75
170	20	30	44	60	77
180	21	32	45	61	79
190	22	33	46	63	81
200	23	34	48	64	82
210	23	35	49	66	84
220	24	36	50	67	86
230	25	37	51	69	87
240	26	38	53	70	89
250	27	39	54	71	90
260	27	40	55	72	91

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	22	34	47	62
20	16	26	38	54	71
25	16	26	39	55	73
30	16	26	39	55	73
35	16	26	39	55	73
40	16	26	39	55	73
45	15	25	37	52	69
50	14	23	35	49	64
55	13	21	32	45	59
60	12	20	29	41	54
65	11	18	27	37	49
70	10	16	24	34	44
75	9	14	21	30	40
80	8	13	19	27	36
85	7	11	17	24	32
90	6	10	15	22	29

Rank	Sets	Reps	Percent	Workouts
1	3	10	25%	50
2	3	8	20%	39
3	3	12	11%	21
4	4	8	7%	14
5	4	10	6%	11
6	4	12	5%	10
7	2	10	5%	9
8	2	12	3%	6
9	3	7	2%	4
9	3	15	2%	4
9	3	11	2%	4