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Close Grip Incline Bench Press Strength Standards for Men and Women

Discover how your Close Grip Incline 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 Incline Bench Press Strength Level

Calculate Your Close Grip Incline Bench Press Strength

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Close Grip Incline Bench Press Weight Standards

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

LevelWeight
Beginner87 lbs
Novice125 lbs
Intermediate174 lbs
Advanced231 lbs
Elite292 lbs

Close Grip Incline Bench Press Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.00
Advanced1.25
Elite1.50
LevelBodyweight Ratio
Beginner0.25
Novice0.40
Intermediate0.60
Advanced0.85
Elite1.15

Close Grip Incline Bench Press Standards by Bodyweight

Find the Close Grip Incline Bench Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs44 lbs67 lbs98 lbs135 lbs176 lbs
120 lbs52 lbs77 lbs110 lbs149 lbs192 lbs
130 lbs59 lbs87 lbs122 lbs163 lbs207 lbs
140 lbs67 lbs97 lbs133 lbs176 lbs222 lbs
150 lbs75 lbs106 lbs144 lbs188 lbs236 lbs
160 lbs83 lbs115 lbs155 lbs200 lbs250 lbs
170 lbs90 lbs124 lbs165 lbs212 lbs263 lbs
180 lbs98 lbs133 lbs175 lbs224 lbs276 lbs
190 lbs105 lbs141 lbs185 lbs235 lbs288 lbs
200 lbs113 lbs150 lbs195 lbs246 lbs300 lbs
210 lbs120 lbs158 lbs204 lbs256 lbs312 lbs
220 lbs127 lbs166 lbs213 lbs266 lbs323 lbs
230 lbs133 lbs174 lbs222 lbs276 lbs334 lbs
240 lbs140 lbs182 lbs231 lbs286 lbs344 lbs
250 lbs147 lbs189 lbs239 lbs296 lbs355 lbs
260 lbs153 lbs197 lbs248 lbs305 lbs365 lbs
270 lbs160 lbs204 lbs256 lbs314 lbs375 lbs
280 lbs166 lbs211 lbs264 lbs323 lbs385 lbs
290 lbs172 lbs218 lbs272 lbs331 lbs394 lbs
300 lbs178 lbs225 lbs279 lbs340 lbs403 lbs
310 lbs184 lbs232 lbs287 lbs348 lbs412 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs23 lbs39 lbs62 lbs89 lbs121 lbs
100 lbs27 lbs44 lbs68 lbs97 lbs129 lbs
110 lbs30 lbs49 lbs74 lbs104 lbs138 lbs
120 lbs34 lbs53 lbs79 lbs110 lbs145 lbs
130 lbs37 lbs58 lbs85 lbs117 lbs152 lbs
140 lbs40 lbs62 lbs90 lbs123 lbs159 lbs
150 lbs44 lbs66 lbs94 lbs128 lbs166 lbs
160 lbs47 lbs70 lbs99 lbs134 lbs172 lbs
170 lbs50 lbs74 lbs104 lbs139 lbs178 lbs
180 lbs53 lbs77 lbs108 lbs144 lbs183 lbs
190 lbs56 lbs81 lbs112 lbs149 lbs189 lbs
200 lbs58 lbs84 lbs116 lbs153 lbs194 lbs
210 lbs61 lbs87 lbs120 lbs158 lbs199 lbs
220 lbs64 lbs91 lbs124 lbs162 lbs204 lbs
230 lbs66 lbs94 lbs127 lbs167 lbs209 lbs
240 lbs69 lbs97 lbs131 lbs171 lbs213 lbs
250 lbs72 lbs100 lbs134 lbs175 lbs218 lbs
260 lbs74 lbs103 lbs138 lbs178 lbs222 lbs

Close Grip Incline Bench Press Standards by Age

Discover how Close Grip Incline Bench Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1574 lbs107 lbs149 lbs197 lbs249 lbs
2085 lbs122 lbs170 lbs225 lbs285 lbs
2587 lbs125 lbs174 lbs231 lbs292 lbs
3087 lbs125 lbs174 lbs231 lbs292 lbs
3587 lbs125 lbs174 lbs231 lbs292 lbs
4087 lbs125 lbs174 lbs231 lbs292 lbs
4582 lbs119 lbs165 lbs219 lbs278 lbs
5077 lbs112 lbs155 lbs206 lbs261 lbs
5572 lbs104 lbs144 lbs191 lbs241 lbs
6066 lbs95 lbs132 lbs174 lbs221 lbs
6560 lbs86 lbs119 lbs158 lbs200 lbs
7054 lbs78 lbs107 lbs142 lbs179 lbs
7549 lbs70 lbs96 lbs127 lbs161 lbs
8044 lbs63 lbs86 lbs114 lbs144 lbs
8540 lbs56 lbs78 lbs102 lbs129 lbs
9036 lbs51 lbs70 lbs93 lbs117 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1534 lbs53 lbs79 lbs110 lbs144 lbs
2038 lbs61 lbs90 lbs125 lbs164 lbs
2539 lbs62 lbs92 lbs128 lbs169 lbs
3039 lbs62 lbs92 lbs128 lbs169 lbs
3539 lbs62 lbs92 lbs128 lbs169 lbs
4039 lbs62 lbs92 lbs128 lbs169 lbs
4537 lbs59 lbs88 lbs122 lbs160 lbs
5035 lbs56 lbs82 lbs115 lbs151 lbs
5533 lbs52 lbs76 lbs106 lbs139 lbs
6030 lbs47 lbs70 lbs97 lbs128 lbs
6528 lbs43 lbs64 lbs88 lbs116 lbs
7025 lbs39 lbs57 lbs79 lbs104 lbs
7523 lbs35 lbs52 lbs71 lbs93 lbs
8021 lbs32 lbs46 lbs64 lbs84 lbs
8519 lbs29 lbs42 lbs58 lbs75 lbs
9017 lbs26 lbs38 lbs52 lbs68 lbs

Close Grip Incline Bench Press Overview

The Close Grip Incline Bench Press is a powerful upper body exercise that targets the chest, shoulders, and triceps by using a narrower grip on an inclined bench to emphasize triceps engagement and upper chest development.

Muscles Worked

Equipment Needed

Barbell, Incline Bench

How To Perform the Close Grip Incline Bench Press

  1. Set an adjustable bench to a 30-45 degree incline and lie back on it.
  2. Grasp the barbell with a close grip, about shoulder-width apart.
  3. Unrack the barbell and hold it directly above your chest with arms fully extended.
  4. Inhale and lower the barbell slowly to your upper chest, keeping elbows close to your body.
  5. Pause briefly, then exhale and press the barbell back up to the starting position.
  6. Repeat for the desired number of repetitions, maintaining control and proper form throughout.

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

Pro Tips for Close Grip Incline Bench Press

  • Keep your elbows close to your body to maximize triceps engagement and minimize shoulder strain.
  • Control the barbell through the entire movement to enhance muscle activation and prevent injury.
  • Avoid arching your back excessively; maintain a neutral spine throughout the exercise.
  • Start with lighter weights to master the form before progressing to heavier loads.

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