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Close Grip Bench Press Strength Standards for Men and Women

Discover how your Close Grip Bench Press performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Close Grip Bench Press Strength Level

Calculate Your Close Grip Bench Press Strength

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Close Grip Bench Press Weight Standards

Compare your Close Grip Bench Press performance to these weight standards and see where you stand.

LevelWeight
Beginner105 lbs
Novice150 lbs
Intermediate207 lbs
Advanced272 lbs
Elite343 lbs

Close Grip Bench Press Bodyweight Ratio Standards

See how your Close Grip Bench Press strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.25
Advanced1.50
Elite2.00
LevelBodyweight Ratio
Beginner0.30
Novice0.50
Intermediate0.75
Advanced1.05
Elite1.35

Close Grip Bench Press Standards by Bodyweight

Find the Close Grip Bench Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs50 lbs77 lbs111 lbs151 lbs195 lbs
120 lbs60 lbs89 lbs125 lbs168 lbs214 lbs
130 lbs71 lbs102 lbs140 lbs185 lbs233 lbs
140 lbs81 lbs114 lbs154 lbs201 lbs251 lbs
150 lbs91 lbs126 lbs168 lbs217 lbs269 lbs
160 lbs101 lbs137 lbs181 lbs232 lbs286 lbs
170 lbs111 lbs149 lbs195 lbs247 lbs302 lbs
180 lbs120 lbs160 lbs207 lbs261 lbs318 lbs
190 lbs130 lbs171 lbs220 lbs275 lbs333 lbs
200 lbs139 lbs181 lbs232 lbs289 lbs348 lbs
210 lbs148 lbs192 lbs244 lbs302 lbs363 lbs
220 lbs157 lbs202 lbs255 lbs315 lbs377 lbs
230 lbs166 lbs212 lbs267 lbs327 lbs391 lbs
240 lbs175 lbs222 lbs278 lbs340 lbs404 lbs
250 lbs184 lbs232 lbs289 lbs351 lbs417 lbs
260 lbs192 lbs241 lbs299 lbs363 lbs430 lbs
270 lbs200 lbs251 lbs310 lbs375 lbs442 lbs
280 lbs209 lbs260 lbs320 lbs386 lbs455 lbs
290 lbs217 lbs269 lbs330 lbs397 lbs467 lbs
300 lbs225 lbs278 lbs340 lbs408 lbs478 lbs
310 lbs232 lbs287 lbs349 lbs418 lbs490 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs23 lbs41 lbs66 lbs97 lbs132 lbs
100 lbs28 lbs48 lbs75 lbs107 lbs144 lbs
110 lbs33 lbs55 lbs83 lbs117 lbs155 lbs
120 lbs38 lbs61 lbs91 lbs126 lbs166 lbs
130 lbs43 lbs67 lbs98 lbs135 lbs176 lbs
140 lbs48 lbs73 lbs105 lbs143 lbs185 lbs
150 lbs52 lbs78 lbs112 lbs151 lbs194 lbs
160 lbs57 lbs84 lbs118 lbs159 lbs203 lbs
170 lbs61 lbs89 lbs125 lbs166 lbs211 lbs
180 lbs65 lbs95 lbs131 lbs173 lbs219 lbs
190 lbs70 lbs100 lbs137 lbs180 lbs227 lbs
200 lbs74 lbs105 lbs143 lbs187 lbs234 lbs
210 lbs78 lbs109 lbs148 lbs193 lbs242 lbs
220 lbs82 lbs114 lbs154 lbs199 lbs249 lbs
230 lbs85 lbs119 lbs159 lbs205 lbs255 lbs
240 lbs89 lbs123 lbs164 lbs211 lbs262 lbs
250 lbs93 lbs127 lbs169 lbs217 lbs268 lbs
260 lbs97 lbs132 lbs174 lbs222 lbs274 lbs

Close Grip Bench Press Standards by Age

Discover how Close Grip Bench Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1589 lbs128 lbs176 lbs232 lbs292 lbs
20102 lbs146 lbs201 lbs265 lbs334 lbs
25105 lbs150 lbs207 lbs272 lbs343 lbs
30105 lbs150 lbs207 lbs272 lbs343 lbs
35105 lbs150 lbs207 lbs272 lbs343 lbs
40105 lbs150 lbs207 lbs272 lbs343 lbs
4599 lbs143 lbs196 lbs258 lbs325 lbs
5093 lbs134 lbs184 lbs242 lbs305 lbs
5586 lbs124 lbs170 lbs224 lbs283 lbs
6079 lbs113 lbs156 lbs205 lbs258 lbs
6571 lbs102 lbs141 lbs185 lbs233 lbs
7064 lbs92 lbs126 lbs166 lbs209 lbs
7558 lbs82 lbs113 lbs149 lbs187 lbs
8052 lbs74 lbs101 lbs133 lbs168 lbs
8546 lbs66 lbs91 lbs119 lbs150 lbs
9042 lbs60 lbs82 lbs108 lbs136 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1539 lbs63 lbs94 lbs131 lbs173 lbs
2044 lbs72 lbs107 lbs150 lbs197 lbs
2546 lbs73 lbs110 lbs154 lbs203 lbs
3046 lbs73 lbs110 lbs154 lbs203 lbs
3546 lbs73 lbs110 lbs154 lbs203 lbs
4046 lbs73 lbs110 lbs154 lbs203 lbs
4543 lbs70 lbs104 lbs146 lbs192 lbs
5041 lbs65 lbs98 lbs137 lbs180 lbs
5538 lbs61 lbs91 lbs127 lbs167 lbs
6034 lbs55 lbs83 lbs116 lbs152 lbs
6531 lbs50 lbs75 lbs105 lbs138 lbs
7028 lbs45 lbs67 lbs94 lbs124 lbs
7525 lbs40 lbs60 lbs84 lbs111 lbs
8023 lbs36 lbs54 lbs75 lbs99 lbs
8520 lbs33 lbs49 lbs68 lbs89 lbs
9019 lbs30 lbs44 lbs61 lbs80 lbs

Close Grip Bench Press Overview

The Close Grip Bench Press is a compound exercise that primarily targets the triceps while also engaging the chest and shoulders, perfect for building upper body strength.

Muscles Worked

Equipment Needed

Barbell, Flat Bench

How To Perform the Close Grip Bench Press

  1. Lie on a flat bench with your feet firmly planted on the ground.
  2. Grip the barbell with hands about shoulder-width apart.
  3. Unrack the barbell and hold it directly above your chest with arms fully extended.
  4. Lower the barbell slowly to your lower chest, keeping your elbows close to your body.
  5. Pause briefly before pressing the barbell back up to the starting position.
  6. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Close Grip Bench Press for proper technique and tips.

Pro Tips for Close Grip Bench Press

  • Keep your elbows tucked in to maximize triceps engagement and minimize shoulder strain.
  • Control the barbell throughout the movement to avoid bouncing it off your chest.
  • Maintain a neutral wrist position to prevent unnecessary strain on your wrists.
  • Start with lighter weights to master the form before progressing to heavier loads.

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Ready to Improve Your Close Grip Bench Press?

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