Close-Grip Bench Press

Close-Grip Bench Press shows average weight and strength standards as a reference for chest. Primary muscles: Triceps brachii, Biceps brachii, Pectoralis major.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 93 kg

Women 49 kg

Close-Grip Bench Press: Average weight [1RM]

Level
Beginner	47 kg	20 kg
Novice	68 kg	33 kg
Intermediate	93 kg	49 kg
Advanced	123 kg	69 kg
Elite	155 kg	91 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	22	35	50	68	88
55	28	41	57	77	98
60	33	47	65	85	107
65	38	53	72	93	116
70	43	59	78	101	125
75	48	65	85	108	133
80	52	70	91	116	141
85	57	76	98	123	149
90	62	81	104	129	157
95	67	86	110	136	164
100	71	92	116	143	171
105	76	97	121	149	178
110	80	101	127	155	184
115	84	106	132	161	191
120	88	111	137	167	197
125	93	116	143	172	203
130	97	120	148	178	209
135	101	125	153	183	215
140	105	129	157	189	221

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	40	58	79	105	132
20	46	66	91	120	151
25	47	68	93	123	155
30	47	68	93	123	155
35	47	68	93	123	155
40	47	68	93	123	155
45	45	64	88	117	147
50	42	60	83	109	138
55	39	56	77	101	128
60	35	51	70	92	117
65	32	46	63	83	105
70	29	41	57	75	94
75	26	37	51	67	85
80	23	33	45	60	76
85	21	30	41	54	68
90	19	27	37	48	61

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	10	18	29	43	59
45	12	21	33	48	65
50	15	24	37	53	70
55	17	27	41	57	75
60	19	30	45	62	80
65	22	33	48	66	85
70	24	36	52	70	89
75	26	39	55	73	94
80	28	42	58	77	98
85	31	44	61	80	102
90	33	47	64	84	105
95	35	49	67	87	109
100	37	51	69	90	112
105	39	54	72	93	116
110	40	56	75	96	119
115	42	58	77	99	122
120	44	60	79	102	125

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	28	42	59	78
20	20	32	48	68	89
25	20	33	49	69	91
30	20	33	49	69	91
35	20	33	49	69	91
40	20	33	49	69	91
45	19	31	47	66	87
50	18	29	44	62	81
55	17	27	41	57	75
60	15	25	37	52	69
65	14	22	34	47	62
70	12	20	30	42	56
75	11	18	27	38	50
80	10	16	24	34	45
85	9	14	22	30	40
90	8	13	19	27	36

Group	Muscles
Primary muscles	Triceps brachii, Biceps brachii, Pectoralis major
Secondary muscles	Deltoids
Stabilizers	Rectus abdominis
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	22	35	50	68	88
55	28	41	57	77	98
60	33	47	65	85	107
65	38	53	72	93	116
70	43	59	78	101	125
75	48	65	85	108	133
80	52	70	91	116	141
85	57	76	98	123	149
90	62	81	104	129	157
95	67	86	110	136	164
100	71	92	116	143	171
105	76	97	121	149	178
110	80	101	127	155	184
115	84	106	132	161	191
120	88	111	137	167	197
125	93	116	143	172	203
130	97	120	148	178	209
135	101	125	153	183	215
140	105	129	157	189	221

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	40	58	79	105	132
20	46	66	91	120	151
25	47	68	93	123	155
30	47	68	93	123	155
35	47	68	93	123	155
40	47	68	93	123	155
45	45	64	88	117	147
50	42	60	83	109	138
55	39	56	77	101	128
60	35	51	70	92	117
65	32	46	63	83	105
70	29	41	57	75	94
75	26	37	51	67	85
80	23	33	45	60	76
85	21	30	41	54	68
90	19	27	37	48	61

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	10	18	29	43	59
45	12	21	33	48	65
50	15	24	37	53	70
55	17	27	41	57	75
60	19	30	45	62	80
65	22	33	48	66	85
70	24	36	52	70	89
75	26	39	55	73	94
80	28	42	58	77	98
85	31	44	61	80	102
90	33	47	64	84	105
95	35	49	67	87	109
100	37	51	69	90	112
105	39	54	72	93	116
110	40	56	75	96	119
115	42	58	77	99	122
120	44	60	79	102	125

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	28	42	59	78
20	20	32	48	68	89
25	20	33	49	69	91
30	20	33	49	69	91
35	20	33	49	69	91
40	20	33	49	69	91
45	19	31	47	66	87
50	18	29	44	62	81
55	17	27	41	57	75
60	15	25	37	52	69
65	14	22	34	47	62
70	12	20	30	42	56
75	11	18	27	38	50
80	10	16	24	34	45
85	9	14	22	30	40
90	8	13	19	27	36

Close-Grip Bench Press

Average weight: Intermediate

Close-Grip Bench Press: Average weight [1RM]

Close-Grip Bench Press: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	22	35	50	68	88
55	28	41	57	77	98
60	33	47	65	85	107
65	38	53	72	93	116
70	43	59	78	101	125
75	48	65	85	108	133
80	52	70	91	116	141
85	57	76	98	123	149
90	62	81	104	129	157
95	67	86	110	136	164
100	71	92	116	143	171
105	76	97	121	149	178
110	80	101	127	155	184
115	84	106	132	161	191
120	88	111	137	167	197
125	93	116	143	172	203
130	97	120	148	178	209
135	101	125	153	183	215
140	105	129	157	189	221

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	40	58	79	105	132
20	46	66	91	120	151
25	47	68	93	123	155
30	47	68	93	123	155
35	47	68	93	123	155
40	47	68	93	123	155
45	45	64	88	117	147
50	42	60	83	109	138
55	39	56	77	101	128
60	35	51	70	92	117
65	32	46	63	83	105
70	29	41	57	75	94
75	26	37	51	67	85
80	23	33	45	60	76
85	21	30	41	54	68
90	19	27	37	48	61

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	10	18	29	43	59
45	12	21	33	48	65
50	15	24	37	53	70
55	17	27	41	57	75
60	19	30	45	62	80
65	22	33	48	66	85
70	24	36	52	70	89
75	26	39	55	73	94
80	28	42	58	77	98
85	31	44	61	80	102
90	33	47	64	84	105
95	35	49	67	87	109
100	37	51	69	90	112
105	39	54	72	93	116
110	40	56	75	96	119
115	42	58	77	99	122
120	44	60	79	102	125

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	28	42	59	78
20	20	32	48	68	89
25	20	33	49	69	91
30	20	33	49	69	91
35	20	33	49	69	91
40	20	33	49	69	91
45	19	31	47	66	87
50	18	29	44	62	81
55	17	27	41	57	75
60	15	25	37	52	69
65	14	22	34	47	62
70	12	20	30	42	56
75	11	18	27	38	50
80	10	16	24	34	45
85	9	14	22	30	40
90	8	13	19	27	36