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Close Grip Dumbbell Bench Press Strength Standards for Men and Women

Discover how your Close Grip Dumbbell 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 Dumbbell Bench Press Strength Level

Calculate Your Close Grip Dumbbell Bench Press Strength

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Close Grip Dumbbell Bench Press Weight Standards

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

LevelWeight
Beginner25 lbs
Novice48 lbs
Intermediate81 lbs
Advanced123 lbs
Elite171 lbs

Close Grip Dumbbell Bench Press Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.15
Novice0.25
Intermediate0.45
Advanced0.70
Elite1.00
LevelBodyweight Ratio
Beginner0.05
Novice0.15
Intermediate0.25
Advanced0.40
Elite0.55

Close Grip Dumbbell Bench Press Standards by Bodyweight

Find the Close Grip Dumbbell Bench Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs9 lbs22 lbs42 lbs69 lbs102 lbs
120 lbs12 lbs27 lbs48 lbs78 lbs112 lbs
130 lbs15 lbs31 lbs55 lbs86 lbs122 lbs
140 lbs19 lbs36 lbs61 lbs94 lbs131 lbs
150 lbs22 lbs41 lbs68 lbs102 lbs141 lbs
160 lbs25 lbs46 lbs74 lbs109 lbs150 lbs
170 lbs29 lbs50 lbs80 lbs117 lbs158 lbs
180 lbs32 lbs55 lbs86 lbs124 lbs167 lbs
190 lbs36 lbs60 lbs92 lbs131 lbs175 lbs
200 lbs39 lbs64 lbs98 lbs138 lbs183 lbs
210 lbs43 lbs69 lbs103 lbs145 lbs191 lbs
220 lbs46 lbs73 lbs109 lbs151 lbs198 lbs
230 lbs50 lbs78 lbs114 lbs157 lbs206 lbs
240 lbs53 lbs82 lbs119 lbs164 lbs213 lbs
250 lbs57 lbs86 lbs125 lbs170 lbs220 lbs
260 lbs60 lbs91 lbs130 lbs176 lbs226 lbs
270 lbs64 lbs95 lbs135 lbs182 lbs233 lbs
280 lbs67 lbs99 lbs140 lbs187 lbs240 lbs
290 lbs70 lbs103 lbs144 lbs193 lbs246 lbs
300 lbs74 lbs107 lbs149 lbs198 lbs252 lbs
310 lbs77 lbs111 lbs154 lbs204 lbs258 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs8 lbs16 lbs29 lbs47 lbs67 lbs
100 lbs9 lbs18 lbs31 lbs49 lbs70 lbs
110 lbs10 lbs19 lbs33 lbs52 lbs73 lbs
120 lbs10 lbs20 lbs35 lbs54 lbs76 lbs
130 lbs11 lbs21 lbs36 lbs56 lbs79 lbs
140 lbs12 lbs23 lbs38 lbs58 lbs81 lbs
150 lbs13 lbs24 lbs39 lbs60 lbs83 lbs
160 lbs14 lbs25 lbs41 lbs61 lbs85 lbs
170 lbs14 lbs26 lbs42 lbs63 lbs87 lbs
180 lbs15 lbs27 lbs44 lbs65 lbs89 lbs
190 lbs16 lbs28 lbs45 lbs66 lbs91 lbs
200 lbs16 lbs29 lbs46 lbs68 lbs93 lbs
210 lbs17 lbs30 lbs47 lbs69 lbs94 lbs
220 lbs18 lbs31 lbs48 lbs71 lbs96 lbs
230 lbs18 lbs31 lbs50 lbs72 lbs98 lbs
240 lbs19 lbs32 lbs51 lbs73 lbs99 lbs
250 lbs19 lbs33 lbs52 lbs75 lbs101 lbs
260 lbs20 lbs34 lbs53 lbs76 lbs102 lbs

Close Grip Dumbbell Bench Press Standards by Age

Discover how Close Grip Dumbbell Bench Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1522 lbs42 lbs70 lbs105 lbs146 lbs
2025 lbs47 lbs79 lbs120 lbs167 lbs
2525 lbs48 lbs81 lbs123 lbs171 lbs
3025 lbs48 lbs81 lbs123 lbs171 lbs
3525 lbs48 lbs81 lbs123 lbs171 lbs
4025 lbs48 lbs81 lbs123 lbs171 lbs
4524 lbs46 lbs77 lbs117 lbs162 lbs
5023 lbs44 lbs73 lbs110 lbs153 lbs
5521 lbs40 lbs67 lbs102 lbs141 lbs
6020 lbs37 lbs62 lbs93 lbs129 lbs
6518 lbs34 lbs56 lbs84 lbs117 lbs
7017 lbs31 lbs51 lbs76 lbs105 lbs
7515 lbs28 lbs46 lbs68 lbs95 lbs
8014 lbs25 lbs41 lbs61 lbs85 lbs
8513 lbs23 lbs37 lbs55 lbs76 lbs
9012 lbs21 lbs34 lbs50 lbs69 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1511 lbs20 lbs33 lbs51 lbs71 lbs
2012 lbs22 lbs38 lbs57 lbs81 lbs
2512 lbs23 lbs38 lbs59 lbs83 lbs
3012 lbs23 lbs38 lbs59 lbs83 lbs
3512 lbs23 lbs38 lbs59 lbs83 lbs
4012 lbs23 lbs38 lbs59 lbs83 lbs
4511 lbs22 lbs37 lbs56 lbs79 lbs
5011 lbs20 lbs35 lbs53 lbs74 lbs
5510 lbs19 lbs32 lbs49 lbs69 lbs
6010 lbs18 lbs30 lbs45 lbs63 lbs
659 lbs16 lbs27 lbs41 lbs57 lbs
708 lbs15 lbs25 lbs37 lbs52 lbs
758 lbs14 lbs22 lbs33 lbs46 lbs
807 lbs13 lbs20 lbs30 lbs42 lbs
857 lbs12 lbs18 lbs27 lbs38 lbs
906 lbs11 lbs17 lbs25 lbs34 lbs

Close Grip Dumbbell Bench Press Overview

The Close Grip Dumbbell Bench Press is an effective upper body exercise that targets the triceps and chest by pressing dumbbells from a close grip position while lying on a bench.

Muscles Worked

Equipment Needed

Dumbbells, Flat Bench

How To Perform the Close Grip Dumbbell Bench Press

  1. Lie flat on a bench with your feet firmly on the ground.
  2. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and extend your arms straight up above your chest.
  3. Position the dumbbells close together, almost touching.
  4. Slowly lower the dumbbells towards your chest, keeping your elbows close to your body to emphasize tricep engagement.
  5. Pause briefly at the bottom of the movement.
  6. Press the dumbbells back up to the starting position by extending your arms, ensuring to keep the dumbbells close together throughout the movement.
  7. Repeat for the desired number of repetitions.
  8. Remember to exhale while pushing the dumbbells up and inhale while lowering them down.

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

Pro Tips for Close Grip Dumbbell Bench Press

  • Keep your elbows close to your body to maximize tricep engagement.
  • Avoid flaring your elbows out to prevent shoulder strain.
  • Maintain a controlled motion throughout the exercise to avoid using momentum.
  • Start with lighter weights to master the form before progressing to heavier dumbbells.

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