Close Grip Dumbbell Bench Press

Close Grip Dumbbell Bench Press Standards

Measured in kg

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

Our community Close Grip Dumbbell Bench Press standards are based on 45,428 lifts by Strength Level users
Close Grip Dumbbell Bench Press

Male Close Grip Dumbbell Bench Press Standards (kg)

Entire Community

Strength LevelWeight
Beginner10 kg
Novice21 kg
Intermediate36 kg
Advanced54 kg
Elite76 kg

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

What is the average Close Grip Dumbbell Bench Press? The average Close Grip Dumbbell Bench Press weight for a male lifter is 36 kg (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 10 kg (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

BWBeg.Nov.Int.Adv.Elite
5039183045
55411213450
60613243855
65816274260
70918314664
751121345069
801323375473
851425405777
901628426181
951830456485
1002032486789
1052134517092
1102336537496
1152539567799
12027415880103
12528436182106
13030456385109
13532476688112
14033496891115

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%

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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.