Close Grip Dumbbell Bench Press Standards

Measured in lb

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

Male
Female

Male

Male Close Grip Dumbbell Bench Press Standards (lb)

Weight

Strength Level	Weight
Beginner	22 lb
Novice	45 lb
Intermediate	78 lb
Advanced	120 lb
Elite	168 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.25x
Intermediate	0.45x
Advanced	0.70x
Elite	1.00x

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 78 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 22 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	6	19	39	66	99
120	9	24	45	75	109
130	12	28	52	83	119
140	16	33	58	91	128
150	19	38	65	99	138
160	22	43	71	106	147
170	26	47	77	114	155
180	29	52	83	121	164
190	33	57	89	128	172
200	36	61	95	135	180
210	40	66	100	142	188
220	43	70	106	148	195
230	47	75	111	154	203
240	50	79	116	161	210
250	54	83	122	167	217
260	57	88	127	173	223
270	61	92	132	179	230
280	64	96	137	184	237
290	67	100	141	190	243
300	71	104	146	195	249
310	74	108	151	201	255

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	39	67	102	143
20	22	44	76	117	164
25	22	45	78	120	168
30	22	45	78	120	168
35	22	45	78	120	168
40	22	45	78	120	168
45	21	43	74	114	159
50	20	41	70	107	150
55	18	37	64	99	138
60	17	34	59	90	126
65	15	31	53	81	114
70	14	28	48	73	102
75	12	25	43	65	92
80	11	22	38	58	82
85	10	20	34	52	73
90	9	18	31	47	66

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

Calculate Your Strength Level

Female

Female Close Grip Dumbbell Bench Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	9 lb
Novice	20 lb
Intermediate	35 lb
Advanced	56 lb
Elite	80 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.15x
Intermediate	0.25x
Advanced	0.40x
Elite	0.55x

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 35 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 9 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	5	13	26	44	64
100	6	15	28	46	67
110	7	16	30	49	70
120	7	17	32	51	73
130	8	18	33	53	76
140	9	20	35	55	78
150	10	21	36	57	80
160	11	22	38	58	82
170	11	23	39	60	84
180	12	24	41	62	86
190	13	25	42	63	88
200	13	26	43	65	90
210	14	27	44	66	91
220	15	28	45	68	93
230	15	28	47	69	95
240	16	29	48	70	96
250	16	30	49	72	98
260	17	31	50	73	99

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	30	48	68
20	9	19	35	54	78
25	9	20	35	56	80
30	9	20	35	56	80
35	9	20	35	56	80
40	9	20	35	56	80
45	8	19	34	53	76
50	8	17	32	50	71
55	7	16	29	46	66
60	7	15	27	42	60
65	6	13	24	38	54
70	5	12	22	34	49
75	5	11	19	30	43
80	4	10	17	27	39
85	4	9	15	24	35
90	3	8	14	22	31

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

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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.

Other Languages

Close Grip Dumbbell Bench Press (EN)
Enges Bankdrücken mit Kurzhantel (DE)
Press con mancuerna agarre cerrado (ES)
Développé couché prise serré avec haltères (FR)
Wyciskanie hantli na ławce wąskim chwytem (PL)
Panca piana con Manubri a Presa stretta (IT)
Supino com halteres e pegada fechada (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
110	6	19	39	66	99
120	9	24	45	75	109
130	12	28	52	83	119
140	16	33	58	91	128
150	19	38	65	99	138
160	22	43	71	106	147
170	26	47	77	114	155
180	29	52	83	121	164
190	33	57	89	128	172
200	36	61	95	135	180
210	40	66	100	142	188
220	43	70	106	148	195
230	47	75	111	154	203
240	50	79	116	161	210
250	54	83	122	167	217
260	57	88	127	173	223
270	61	92	132	179	230
280	64	96	137	184	237
290	67	100	141	190	243
300	71	104	146	195	249
310	74	108	151	201	255

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	39	67	102	143
20	22	44	76	117	164
25	22	45	78	120	168
30	22	45	78	120	168
35	22	45	78	120	168
40	22	45	78	120	168
45	21	43	74	114	159
50	20	41	70	107	150
55	18	37	64	99	138
60	17	34	59	90	126
65	15	31	53	81	114
70	14	28	48	73	102
75	12	25	43	65	92
80	11	22	38	58	82
85	10	20	34	52	73
90	9	18	31	47	66

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	5	13	26	44	64
100	6	15	28	46	67
110	7	16	30	49	70
120	7	17	32	51	73
130	8	18	33	53	76
140	9	20	35	55	78
150	10	21	36	57	80
160	11	22	38	58	82
170	11	23	39	60	84
180	12	24	41	62	86
190	13	25	42	63	88
200	13	26	43	65	90
210	14	27	44	66	91
220	15	28	45	68	93
230	15	28	47	69	95
240	16	29	48	70	96
250	16	30	49	72	98
260	17	31	50	73	99

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	30	48	68
20	9	19	35	54	78
25	9	20	35	56	80
30	9	20	35	56	80
35	9	20	35	56	80
40	9	20	35	56	80
45	8	19	34	53	76
50	8	17	32	50	71
55	7	16	29	46	66
60	7	15	27	42	60
65	6	13	24	38	54
70	5	12	22	34	49
75	5	11	19	30	43
80	4	10	17	27	39
85	4	9	15	24	35
90	3	8	14	22	31

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	6	19	39	66	99
120	9	24	45	75	109
130	12	28	52	83	119
140	16	33	58	91	128
150	19	38	65	99	138
160	22	43	71	106	147
170	26	47	77	114	155
180	29	52	83	121	164
190	33	57	89	128	172
200	36	61	95	135	180
210	40	66	100	142	188
220	43	70	106	148	195
230	47	75	111	154	203
240	50	79	116	161	210
250	54	83	122	167	217
260	57	88	127	173	223
270	61	92	132	179	230
280	64	96	137	184	237
290	67	100	141	190	243
300	71	104	146	195	249
310	74	108	151	201	255

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	39	67	102	143
20	22	44	76	117	164
25	22	45	78	120	168
30	22	45	78	120	168
35	22	45	78	120	168
40	22	45	78	120	168
45	21	43	74	114	159
50	20	41	70	107	150
55	18	37	64	99	138
60	17	34	59	90	126
65	15	31	53	81	114
70	14	28	48	73	102
75	12	25	43	65	92
80	11	22	38	58	82
85	10	20	34	52	73
90	9	18	31	47	66

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	5	13	26	44	64
100	6	15	28	46	67
110	7	16	30	49	70
120	7	17	32	51	73
130	8	18	33	53	76
140	9	20	35	55	78
150	10	21	36	57	80
160	11	22	38	58	82
170	11	23	39	60	84
180	12	24	41	62	86
190	13	25	42	63	88
200	13	26	43	65	90
210	14	27	44	66	91
220	15	28	45	68	93
230	15	28	47	69	95
240	16	29	48	70	96
250	16	30	49	72	98
260	17	31	50	73	99

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	30	48	68
20	9	19	35	54	78
25	9	20	35	56	80
30	9	20	35	56	80
35	9	20	35	56	80
40	9	20	35	56	80
45	8	19	34	53	76
50	8	17	32	50	71
55	7	16	29	46	66
60	7	15	27	42	60
65	6	13	24	38	54
70	5	12	22	34	49
75	5	11	19	30	43
80	4	10	17	27	39
85	4	9	15	24	35
90	3	8	14	22	31

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	6	19	39	66	99
120	9	24	45	75	109
130	12	28	52	83	119
140	16	33	58	91	128
150	19	38	65	99	138
160	22	43	71	106	147
170	26	47	77	114	155
180	29	52	83	121	164
190	33	57	89	128	172
200	36	61	95	135	180
210	40	66	100	142	188
220	43	70	106	148	195
230	47	75	111	154	203
240	50	79	116	161	210
250	54	83	122	167	217
260	57	88	127	173	223
270	61	92	132	179	230
280	64	96	137	184	237
290	67	100	141	190	243
300	71	104	146	195	249
310	74	108	151	201	255

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	39	67	102	143
20	22	44	76	117	164
25	22	45	78	120	168
30	22	45	78	120	168
35	22	45	78	120	168
40	22	45	78	120	168
45	21	43	74	114	159
50	20	41	70	107	150
55	18	37	64	99	138
60	17	34	59	90	126
65	15	31	53	81	114
70	14	28	48	73	102
75	12	25	43	65	92
80	11	22	38	58	82
85	10	20	34	52	73
90	9	18	31	47	66

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	5	13	26	44	64
100	6	15	28	46	67
110	7	16	30	49	70
120	7	17	32	51	73
130	8	18	33	53	76
140	9	20	35	55	78
150	10	21	36	57	80
160	11	22	38	58	82
170	11	23	39	60	84
180	12	24	41	62	86
190	13	25	42	63	88
200	13	26	43	65	90
210	14	27	44	66	91
220	15	28	45	68	93
230	15	28	47	69	95
240	16	29	48	70	96
250	16	30	49	72	98
260	17	31	50	73	99

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	30	48	68
20	9	19	35	54	78
25	9	20	35	56	80
30	9	20	35	56	80
35	9	20	35	56	80
40	9	20	35	56	80
45	8	19	34	53	76
50	8	17	32	50	71
55	7	16	29	46	66
60	7	15	27	42	60
65	6	13	24	38	54
70	5	12	22	34	49
75	5	11	19	30	43
80	4	10	17	27	39
85	4	9	15	24	35
90	3	8	14	22	31

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