Close Grip Incline Bench Press Standards (kg)

The average Close Grip Incline Bench Press is 85 kg for men and 44 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Close Grip Incline Bench Press strength standards are based on 72,251 lifts by Strength Level users from 2021 to 2026. More...

Male
Female

Male

Male Close Grip Incline Bench Press Standards (kg)

Weight

Strength Level	Weight
Beginner	43 kg
Novice	62 kg
Intermediate	85 kg
Advanced	112 kg
Elite	142 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	1.75x

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

What is the average Close Grip Incline Bench Press? The average Close Grip Incline Bench Press weight for a male lifter is 85 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Close Grip Incline Bench Press? Male beginners should aim to lift 43 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	21	32	46	63	82
55	25	38	53	71	91
60	30	43	60	79	100
65	35	49	66	86	108
70	39	54	72	93	116
75	44	59	78	100	123
80	48	64	84	107	130
85	52	69	90	113	138
90	56	74	95	119	144
95	61	79	101	125	151
100	65	84	106	131	157
105	69	88	111	137	164
110	73	93	116	142	170
115	76	97	121	147	175
120	80	101	126	153	181
125	84	105	130	158	187
130	88	109	135	163	192
135	91	113	139	168	197
140	95	117	144	172	203

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	53	73	96	121
20	42	60	83	110	138
25	43	62	85	112	142
30	43	62	85	112	142
35	43	62	85	112	142
40	43	62	85	112	142
45	41	58	81	107	135
50	38	55	75	100	126
55	35	50	70	92	116
60	32	46	64	84	106
65	29	42	58	76	96
70	26	37	52	68	86
75	23	34	46	61	77
80	21	30	42	55	69
85	19	27	37	49	62
90	17	24	33	44	56

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

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

3x8 15%

3x10 14%

4x6 8%

4x10 8%

4x8 6%

4x15 6%

3x6 4%

3x12 3%

4x5 3%

4x7 3%

5x6 3%

5x12 3%

2x8 3%

3x5 3%

Rank	Sets	Reps	Percent	Workouts
1	3	8	15%	18
2	3	10	14%	17
3	4	6	8%	10
4	4	10	8%	9
5	4	8	6%	7
5	4	15	6%	7
7	3	6	4%	5
8	3	12	3%	4
8	4	5	3%	4
10	4	7	3%	3
10	5	6	3%	3
10	5	12	3%	3
10	2	8	3%	3
10	3	5	3%	3

Female

Female Close Grip Incline Bench Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	19 kg
Novice	30 kg
Intermediate	44 kg
Advanced	60 kg
Elite	78 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.45x
Intermediate	0.65x
Advanced	0.85x
Elite	1.15x

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

What is the average Close Grip Incline Bench Press? The average Close Grip Incline Bench Press weight for a female lifter is 44 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Close Grip Incline Bench Press? Female beginners should aim to lift 19 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	9	16	26	37	50
45	12	19	29	41	55
50	14	22	33	45	60
55	16	25	36	49	64
60	18	27	39	53	68
65	20	29	42	56	71
70	22	32	44	59	75
75	23	34	47	62	78
80	25	36	49	65	82
85	27	38	52	68	85
90	29	40	54	70	88
95	30	42	56	73	91
100	32	44	59	75	93
105	34	46	61	78	96
110	35	48	63	80	99
115	37	49	65	82	101
120	38	51	67	85	104

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	26	37	51	66
20	19	29	43	58	76
25	19	30	44	60	78
30	19	30	44	60	78
35	19	30	44	60	78
40	19	30	44	60	78
45	18	28	41	57	74
50	17	27	39	53	69
55	16	25	36	49	64
60	14	22	33	45	58
65	13	20	30	41	53
70	12	18	27	36	47
75	11	16	24	33	42
80	9	15	21	29	38
85	8	13	19	26	34
90	8	12	17	24	31

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

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

2x6 40%

2x8 20%

3x5 20%

3x12 20%

Rank	Sets	Reps	Percent	Workouts
1	2	6	40%	2
2	2	8	20%	1
2	3	5	20%	1
2	3	12	20%	1

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 Incline Bench Press strength standards

Strength Level analysed 3,194 qualifying results from 72,251 community lifts to produce our Close Grip Incline Bench Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	72,251
Qualifying results	3,194
Male results	3,064
Female results	130
Data start	24 December 2021
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
50	21	32	46	63	82
55	25	38	53	71	91
60	30	43	60	79	100
65	35	49	66	86	108
70	39	54	72	93	116
75	44	59	78	100	123
80	48	64	84	107	130
85	52	69	90	113	138
90	56	74	95	119	144
95	61	79	101	125	151
100	65	84	106	131	157
105	69	88	111	137	164
110	73	93	116	142	170
115	76	97	121	147	175
120	80	101	126	153	181
125	84	105	130	158	187
130	88	109	135	163	192
135	91	113	139	168	197
140	95	117	144	172	203

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	53	73	96	121
20	42	60	83	110	138
25	43	62	85	112	142
30	43	62	85	112	142
35	43	62	85	112	142
40	43	62	85	112	142
45	41	58	81	107	135
50	38	55	75	100	126
55	35	50	70	92	116
60	32	46	64	84	106
65	29	42	58	76	96
70	26	37	52	68	86
75	23	34	46	61	77
80	21	30	42	55	69
85	19	27	37	49	62
90	17	24	33	44	56

Rank	Sets	Reps	Percent	Workouts
1	3	8	15%	18
2	3	10	14%	17
3	4	6	8%	10
4	4	10	8%	9
5	4	8	6%	7
5	4	15	6%	7
7	3	6	4%	5
8	3	12	3%	4
8	4	5	3%	4
10	4	7	3%	3
10	5	6	3%	3
10	5	12	3%	3
10	2	8	3%	3
10	3	5	3%	3

BW	Beg.	Nov.	Int.	Adv.	Elite
40	9	16	26	37	50
45	12	19	29	41	55
50	14	22	33	45	60
55	16	25	36	49	64
60	18	27	39	53	68
65	20	29	42	56	71
70	22	32	44	59	75
75	23	34	47	62	78
80	25	36	49	65	82
85	27	38	52	68	85
90	29	40	54	70	88
95	30	42	56	73	91
100	32	44	59	75	93
105	34	46	61	78	96
110	35	48	63	80	99
115	37	49	65	82	101
120	38	51	67	85	104

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	26	37	51	66
20	19	29	43	58	76
25	19	30	44	60	78
30	19	30	44	60	78
35	19	30	44	60	78
40	19	30	44	60	78
45	18	28	41	57	74
50	17	27	39	53	69
55	16	25	36	49	64
60	14	22	33	45	58
65	13	20	30	41	53
70	12	18	27	36	47
75	11	16	24	33	42
80	9	15	21	29	38
85	8	13	19	26	34
90	8	12	17	24	31

BW	Beg.	Nov.	Int.	Adv.	Elite
50	21	32	46	63	82
55	25	38	53	71	91
60	30	43	60	79	100
65	35	49	66	86	108
70	39	54	72	93	116
75	44	59	78	100	123
80	48	64	84	107	130
85	52	69	90	113	138
90	56	74	95	119	144
95	61	79	101	125	151
100	65	84	106	131	157
105	69	88	111	137	164
110	73	93	116	142	170
115	76	97	121	147	175
120	80	101	126	153	181
125	84	105	130	158	187
130	88	109	135	163	192
135	91	113	139	168	197
140	95	117	144	172	203

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	53	73	96	121
20	42	60	83	110	138
25	43	62	85	112	142
30	43	62	85	112	142
35	43	62	85	112	142
40	43	62	85	112	142
45	41	58	81	107	135
50	38	55	75	100	126
55	35	50	70	92	116
60	32	46	64	84	106
65	29	42	58	76	96
70	26	37	52	68	86
75	23	34	46	61	77
80	21	30	42	55	69
85	19	27	37	49	62
90	17	24	33	44	56

Rank	Sets	Reps	Percent	Workouts
1	3	8	15%	18
2	3	10	14%	17
3	4	6	8%	10
4	4	10	8%	9
5	4	8	6%	7
5	4	15	6%	7
7	3	6	4%	5
8	3	12	3%	4
8	4	5	3%	4
10	4	7	3%	3
10	5	6	3%	3
10	5	12	3%	3
10	2	8	3%	3
10	3	5	3%	3

BW	Beg.	Nov.	Int.	Adv.	Elite
40	9	16	26	37	50
45	12	19	29	41	55
50	14	22	33	45	60
55	16	25	36	49	64
60	18	27	39	53	68
65	20	29	42	56	71
70	22	32	44	59	75
75	23	34	47	62	78
80	25	36	49	65	82
85	27	38	52	68	85
90	29	40	54	70	88
95	30	42	56	73	91
100	32	44	59	75	93
105	34	46	61	78	96
110	35	48	63	80	99
115	37	49	65	82	101
120	38	51	67	85	104

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	26	37	51	66
20	19	29	43	58	76
25	19	30	44	60	78
30	19	30	44	60	78
35	19	30	44	60	78
40	19	30	44	60	78
45	18	28	41	57	74
50	17	27	39	53	69
55	16	25	36	49	64
60	14	22	33	45	58
65	13	20	30	41	53
70	12	18	27	36	47
75	11	16	24	33	42
80	9	15	21	29	38
85	8	13	19	26	34
90	8	12	17	24	31

Close Grip Incline Bench Press Standards (kg)

Male

Male Close Grip Incline Bench Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Close Grip Incline Bench Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Close Grip Incline Bench Press strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	21	32	46	63	82
55	25	38	53	71	91
60	30	43	60	79	100
65	35	49	66	86	108
70	39	54	72	93	116
75	44	59	78	100	123
80	48	64	84	107	130
85	52	69	90	113	138
90	56	74	95	119	144
95	61	79	101	125	151
100	65	84	106	131	157
105	69	88	111	137	164
110	73	93	116	142	170
115	76	97	121	147	175
120	80	101	126	153	181
125	84	105	130	158	187
130	88	109	135	163	192
135	91	113	139	168	197
140	95	117	144	172	203

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	53	73	96	121
20	42	60	83	110	138
25	43	62	85	112	142
30	43	62	85	112	142
35	43	62	85	112	142
40	43	62	85	112	142
45	41	58	81	107	135
50	38	55	75	100	126
55	35	50	70	92	116
60	32	46	64	84	106
65	29	42	58	76	96
70	26	37	52	68	86
75	23	34	46	61	77
80	21	30	42	55	69
85	19	27	37	49	62
90	17	24	33	44	56

Rank	Sets	Reps	Percent	Workouts
1	3	8	15%	18
2	3	10	14%	17
3	4	6	8%	10
4	4	10	8%	9
5	4	8	6%	7
5	4	15	6%	7
7	3	6	4%	5
8	3	12	3%	4
8	4	5	3%	4
10	4	7	3%	3
10	5	6	3%	3
10	5	12	3%	3
10	2	8	3%	3
10	3	5	3%	3

BW	Beg.	Nov.	Int.	Adv.	Elite
40	9	16	26	37	50
45	12	19	29	41	55
50	14	22	33	45	60
55	16	25	36	49	64
60	18	27	39	53	68
65	20	29	42	56	71
70	22	32	44	59	75
75	23	34	47	62	78
80	25	36	49	65	82
85	27	38	52	68	85
90	29	40	54	70	88
95	30	42	56	73	91
100	32	44	59	75	93
105	34	46	61	78	96
110	35	48	63	80	99
115	37	49	65	82	101
120	38	51	67	85	104

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	26	37	51	66
20	19	29	43	58	76
25	19	30	44	60	78
30	19	30	44	60	78
35	19	30	44	60	78
40	19	30	44	60	78
45	18	28	41	57	74
50	17	27	39	53	69
55	16	25	36	49	64
60	14	22	33	45	58
65	13	20	30	41	53
70	12	18	27	36	47
75	11	16	24	33	42
80	9	15	21	29	38
85	8	13	19	26	34
90	8	12	17	24	31