Swiss Bar Close Grip Bench Press vs Swiss Bar Incline Bench Press Strength Standards
Compare your swiss bar close grip bench press and swiss bar incline bench press against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, priority.
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, the lifter must lower under control to the specified chest or near-chest bottom position, then press to full controlled elbow extension. For the second exercise, press a Swiss bar on an incline bench from a controlled upper-chest or defined incline bottom range to full lockout without bounce, spotter help, handle switching, bench-angle drift. Heavier lift is not automatically the stronger one.
Swiss Bar Close Grip Bench Press vs Swiss Bar Incline Bench Press Strength Standards by Bodyweight
These bodyweight tables place the swiss bar close grip bench press and swiss bar incline bench press targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Swiss Bar Close Grip Bench Press / Swiss Bar Incline Bench Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Swiss Bar Close Grip Bench Press vs Swiss Bar Incline Bench Press Standards
How to read the table: The first number is Swiss Bar Close Grip Bench Press; the second is Swiss Bar Incline Bench Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 81 / 67 lb 36.7 / 30.4 kg | 112 / 92 lb 50.8 / 41.7 kg | 148 / 123 lb 67.1 / 55.8 kg | 185 / 157 lb 83.9 / 71.2 kg |
| 130 lb 59 kg | 85 / 71 lb 38.6 / 32.2 kg | 118 / 97 lb 53.5 / 44 kg | 156 / 130 lb 70.8 / 59 kg | 195 / 165 lb 88.5 / 74.8 kg |
| 140 lb 63.5 kg | 90 / 74 lb 40.8 / 33.6 kg | 124 / 102 lb 56.2 / 46.3 kg | 164 / 136 lb 74.4 / 61.7 kg | 205 / 174 lb 93 / 78.9 kg |
| 150 lb 68 kg | 94 / 78 lb 42.6 / 35.4 kg | 130 / 107 lb 59 / 48.5 kg | 172 / 143 lb 78 / 64.9 kg | 214 / 182 lb 97.1 / 82.6 kg |
| 160 lb 72.6 kg | 98 / 81 lb 44.5 / 36.7 kg | 136 / 111 lb 61.7 / 50.3 kg | 179 / 149 lb 81.2 / 67.6 kg | 224 / 190 lb 101.6 / 86.2 kg |
| 170 lb 77.1 kg | 102 / 84 lb 46.3 / 38.1 kg | 141 / 116 lb 64 / 52.6 kg | 187 / 155 lb 84.8 / 70.3 kg | 233 / 198 lb 105.7 / 89.8 kg |
| 180 lb 81.6 kg | 106 / 88 lb 48.1 / 39.9 kg | 147 / 121 lb 66.7 / 54.9 kg | 194 / 161 lb 88 / 73 kg | 242 / 205 lb 109.8 / 93 kg |
| 190 lb 86.2 kg | 110 / 91 lb 49.9 / 41.3 kg | 152 / 125 lb 68.9 / 56.7 kg | 201 / 167 lb 91.2 / 75.7 kg | 251 / 213 lb 113.9 / 96.6 kg |
| 200 lb 90.7 kg | 114 / 94 lb 51.7 / 42.6 kg | 157 / 129 lb 71.2 / 58.5 kg | 208 / 173 lb 94.3 / 78.5 kg | 260 / 220 lb 117.9 / 99.8 kg |
| 210 lb 95.3 kg | 118 / 97 lb 53.5 / 44 kg | 162 / 134 lb 73.5 / 60.8 kg | 215 / 179 lb 97.5 / 81.2 kg | 268 / 228 lb 121.6 / 103.4 kg |
| 220 lb 99.8 kg | 121 / 100 lb 54.9 / 45.4 kg | 168 / 138 lb 76.2 / 62.6 kg | 222 / 184 lb 100.7 / 83.5 kg | 277 / 235 lb 125.6 / 106.6 kg |
| 230 lb 104.3 kg | 125 / 103 lb 56.7 / 46.7 kg | 173 / 142 lb 78.5 / 64.4 kg | 228 / 190 lb 103.4 / 86.2 kg | 285 / 242 lb 129.3 / 109.8 kg |
| 240 lb 108.9 kg | 129 / 106 lb 58.5 / 48.1 kg | 178 / 146 lb 80.7 / 66.2 kg | 235 / 195 lb 106.6 / 88.5 kg | 293 / 249 lb 132.9 / 112.9 kg |
| 250 lb 113.4 kg | 132 / 109 lb 59.9 / 49.4 kg | 183 / 150 lb 83 / 68 kg | 241 / 201 lb 109.3 / 91.2 kg | 301 / 256 lb 136.5 / 116.1 kg |
| 260 lb 117.9 kg | 136 / 112 lb 61.7 / 50.8 kg | 187 / 154 lb 84.8 / 69.9 kg | 248 / 206 lb 112.5 / 93.4 kg | 309 / 263 lb 140.2 / 119.3 kg |
| 270 lb 122.5 kg | 139 / 115 lb 63 / 52.2 kg | 192 / 158 lb 87.1 / 71.7 kg | 254 / 211 lb 115.2 / 95.7 kg | 317 / 269 lb 143.8 / 122 kg |
| 280 lb 127 kg | 142 / 118 lb 64.4 / 53.5 kg | 197 / 162 lb 89.4 / 73.5 kg | 260 / 216 lb 117.9 / 98 kg | 325 / 276 lb 147.4 / 125.2 kg |
| 290 lb 131.5 kg | 146 / 121 lb 66.2 / 54.9 kg | 201 / 166 lb 91.2 / 75.3 kg | 266 / 221 lb 120.7 / 100.2 kg | 333 / 282 lb 151 / 127.9 kg |
| 300 lb 136.1 kg | 149 / 123 lb 67.6 / 55.8 kg | 206 / 169 lb 93.4 / 76.7 kg | 273 / 226 lb 123.8 / 102.5 kg | 340 / 289 lb 154.2 / 131.1 kg |
Women’s Swiss Bar Close Grip Bench Press vs Swiss Bar Incline Bench Press Standards
How to read the table: The first number is Swiss Bar Close Grip Bench Press; the second is Swiss Bar Incline Bench Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 39 / 32 lb 17.7 / 14.5 kg | 57 / 46 lb 25.9 / 20.9 kg | 78 / 64 lb 35.4 / 29 kg | 101 / 85 lb 45.8 / 38.6 kg |
| 110 lb 49.9 kg | 41 / 34 lb 18.6 / 15.4 kg | 61 / 49 lb 27.7 / 22.2 kg | 83 / 68 lb 37.6 / 30.8 kg | 107 / 90 lb 48.5 / 40.8 kg |
| 120 lb 54.4 kg | 44 / 36 lb 20 / 16.3 kg | 65 / 52 lb 29.5 / 23.6 kg | 88 / 72 lb 39.9 / 32.7 kg | 114 / 96 lb 51.7 / 43.5 kg |
| 130 lb 59 kg | 46 / 38 lb 20.9 / 17.2 kg | 68 / 55 lb 30.8 / 24.9 kg | 93 / 76 lb 42.2 / 34.5 kg | 120 / 101 lb 54.4 / 45.8 kg |
| 140 lb 63.5 kg | 49 / 40 lb 22.2 / 18.1 kg | 72 / 57 lb 32.7 / 25.9 kg | 97 / 80 lb 44 / 36.3 kg | 126 / 106 lb 57.2 / 48.1 kg |
| 150 lb 68 kg | 51 / 42 lb 23.1 / 19.1 kg | 75 / 60 lb 34 / 27.2 kg | 102 / 84 lb 46.3 / 38.1 kg | 132 / 111 lb 59.9 / 50.3 kg |
| 160 lb 72.6 kg | 53 / 44 lb 24 / 20 kg | 78 / 63 lb 35.4 / 28.6 kg | 106 / 88 lb 48.1 / 39.9 kg | 138 / 116 lb 62.6 / 52.6 kg |
| 170 lb 77.1 kg | 55 / 46 lb 24.9 / 20.9 kg | 82 / 65 lb 37.2 / 29.5 kg | 111 / 91 lb 50.3 / 41.3 kg | 143 / 121 lb 64.9 / 54.9 kg |
| 180 lb 81.6 kg | 58 / 47 lb 26.3 / 21.3 kg | 85 / 68 lb 38.6 / 30.8 kg | 115 / 95 lb 52.2 / 43.1 kg | 149 / 125 lb 67.6 / 56.7 kg |
| 190 lb 86.2 kg | 60 / 49 lb 27.2 / 22.2 kg | 88 / 70 lb 39.9 / 31.8 kg | 119 / 98 lb 54 / 44.5 kg | 155 / 130 lb 70.3 / 59 kg |
| 200 lb 90.7 kg | 62 / 51 lb 28.1 / 23.1 kg | 91 / 73 lb 41.3 / 33.1 kg | 124 / 102 lb 56.2 / 46.3 kg | 160 / 134 lb 72.6 / 60.8 kg |
| 210 lb 95.3 kg | 64 / 53 lb 29 / 24 kg | 94 / 75 lb 42.6 / 34 kg | 128 / 105 lb 58.1 / 47.6 kg | 165 / 139 lb 74.8 / 63 kg |
| 220 lb 99.8 kg | 66 / 54 lb 29.9 / 24.5 kg | 97 / 77 lb 44 / 34.9 kg | 132 / 108 lb 59.9 / 49 kg | 170 / 143 lb 77.1 / 64.9 kg |
| 230 lb 104.3 kg | 68 / 56 lb 30.8 / 25.4 kg | 100 / 80 lb 45.4 / 36.3 kg | 136 / 112 lb 61.7 / 50.8 kg | 176 / 148 lb 79.8 / 67.1 kg |
| 240 lb 108.9 kg | 70 / 57 lb 31.8 / 25.9 kg | 103 / 82 lb 46.7 / 37.2 kg | 140 / 115 lb 63.5 / 52.2 kg | 181 / 152 lb 82.1 / 68.9 kg |
How Your Swiss Bar Close Grip Bench Press vs Swiss Bar Incline Bench Press Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Swiss Bar Close Grip Bench Press and Swiss Bar Incline Bench Press sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the swiss bar close grip bench press strength level
The standards use the sex-specific thresholds from the individual Swiss Bar Close Grip Bench Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the swiss bar incline bench press strength level
The standards use the sex-specific thresholds from the individual Swiss Bar Incline Bench Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the swiss bar close grip bench press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the swiss bar incline bench press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
How Men’s Swiss Bar Close Grip Bench Press and Swiss Bar Incline Bench Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the swiss bar incline bench press standard is higher; below zero means the swiss bar close grip bench press standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 12.7 to 23.1 kg.
How to read the table: Every number is the swiss bar incline bench press standard minus the swiss bar close grip bench press standard. A plus sign means the swiss bar incline bench press standard is higher. A minus sign means the swiss bar close grip bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −14 lb −6.3 kg | −20 lb −9.1 kg | −25 lb −11.3 kg | −28 lb −12.7 kg |
| 130 lb 59 kg | −14 lb −6.4 kg | −21 lb −9.5 kg | −26 lb −11.8 kg | −30 lb −13.7 kg |
| 140 lb 63.5 kg | −16 lb −7.2 kg | −22 lb −9.9 kg | −28 lb −12.7 kg | −31 lb −14.1 kg |
| 150 lb 68 kg | −16 lb −7.2 kg | −23 lb −10.5 kg | −29 lb −13.1 kg | −32 lb −14.5 kg |
| 160 lb 72.6 kg | −17 lb −7.8 kg | −25 lb −11.4 kg | −30 lb −13.6 kg | −34 lb −15.4 kg |
| 170 lb 77.1 kg | −18 lb −8.2 kg | −25 lb −11.4 kg | −32 lb −14.5 kg | −35 lb −15.9 kg |
| 180 lb 81.6 kg | −18 lb −8.2 kg | −26 lb −11.8 kg | −33 lb −15 kg | −37 lb −16.8 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −27 lb −12.2 kg | −34 lb −15.5 kg | −38 lb −17.3 kg |
| 200 lb 90.7 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −35 lb −15.8 kg | −40 lb −18.1 kg |
| 210 lb 95.3 kg | −21 lb −9.5 kg | −28 lb −12.7 kg | −36 lb −16.3 kg | −40 lb −18.2 kg |
| 220 lb 99.8 kg | −21 lb −9.5 kg | −30 lb −13.6 kg | −38 lb −17.2 kg | −42 lb −19 kg |
| 230 lb 104.3 kg | −22 lb −10 kg | −31 lb −14.1 kg | −38 lb −17.2 kg | −43 lb −19.5 kg |
| 240 lb 108.9 kg | −23 lb −10.4 kg | −32 lb −14.5 kg | −40 lb −18.1 kg | −44 lb −20 kg |
| 250 lb 113.4 kg | −23 lb −10.5 kg | −33 lb −15 kg | −40 lb −18.1 kg | −45 lb −20.4 kg |
| 260 lb 117.9 kg | −24 lb −10.9 kg | −33 lb −14.9 kg | −42 lb −19.1 kg | −46 lb −20.9 kg |
| 270 lb 122.5 kg | −24 lb −10.8 kg | −34 lb −15.4 kg | −43 lb −19.5 kg | −48 lb −21.8 kg |
| 280 lb 127 kg | −24 lb −10.9 kg | −35 lb −15.9 kg | −44 lb −19.9 kg | −49 lb −22.2 kg |
| 290 lb 131.5 kg | −25 lb −11.3 kg | −35 lb −15.9 kg | −45 lb −20.5 kg | −51 lb −23.1 kg |
| 300 lb 136.1 kg | −26 lb −11.8 kg | −37 lb −16.7 kg | −47 lb −21.3 kg | −51 lb −23.1 kg |
How Women’s Swiss Bar Close Grip Bench Press and Swiss Bar Incline Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
7.2 → 13.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the swiss bar incline bench press standard minus the swiss bar close grip bench press standard. A plus sign means the swiss bar incline bench press standard is higher. A minus sign means the swiss bar close grip bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −7 lb −3.2 kg | −11 lb −5 kg | −14 lb −6.4 kg | −16 lb −7.2 kg |
| 110 lb 49.9 kg | −7 lb −3.2 kg | −12 lb −5.5 kg | −15 lb −6.8 kg | −17 lb −7.7 kg |
| 120 lb 54.4 kg | −8 lb −3.7 kg | −13 lb −5.9 kg | −16 lb −7.2 kg | −18 lb −8.2 kg |
| 130 lb 59 kg | −8 lb −3.7 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −19 lb −8.6 kg |
| 140 lb 63.5 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −17 lb −7.7 kg | −20 lb −9.1 kg |
| 150 lb 68 kg | −9 lb −4 kg | −15 lb −6.8 kg | −18 lb −8.2 kg | −21 lb −9.6 kg |
| 160 lb 72.6 kg | −9 lb −4 kg | −15 lb −6.8 kg | −18 lb −8.2 kg | −22 lb −10 kg |
| 170 lb 77.1 kg | −9 lb −4 kg | −17 lb −7.7 kg | −20 lb −9 kg | −22 lb −10 kg |
| 180 lb 81.6 kg | −11 lb −5 kg | −17 lb −7.8 kg | −20 lb −9.1 kg | −24 lb −10.9 kg |
| 190 lb 86.2 kg | −11 lb −5 kg | −18 lb −8.1 kg | −21 lb −9.5 kg | −25 lb −11.3 kg |
| 200 lb 90.7 kg | −11 lb −5 kg | −18 lb −8.2 kg | −22 lb −9.9 kg | −26 lb −11.8 kg |
| 210 lb 95.3 kg | −11 lb −5 kg | −19 lb −8.6 kg | −23 lb −10.5 kg | −26 lb −11.8 kg |
| 220 lb 99.8 kg | −12 lb −5.4 kg | −20 lb −9.1 kg | −24 lb −10.9 kg | −27 lb −12.2 kg |
| 230 lb 104.3 kg | −12 lb −5.4 kg | −20 lb −9.1 kg | −24 lb −10.9 kg | −28 lb −12.7 kg |
| 240 lb 108.9 kg | −13 lb −5.9 kg | −21 lb −9.5 kg | −25 lb −11.3 kg | −29 lb −13.2 kg |
Swiss Bar Close Grip Bench Press and Swiss Bar Incline Bench Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the swiss bar close grip bench press and swiss bar incline bench press setup consistent with their individual rules. Use strict, repeatable Swiss Bar Close Grip Bench Press and Swiss Bar Incline Bench Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Swiss Bar Close Grip Bench Press setup and load convention
The entered weight for strict Swiss Bar Close Grip Bench Press. Valid Swiss Bar Close Grip Bench Press reps. The lifter must lower under control to the approved chest or near-chest bottom position, then press to full controlled elbow extension. A valid finish requires controlled lockout with stable shoulders, wrists, and bar path without rack contact or spotter assistance. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Swiss Bar Incline Bench Press setup and load convention
The total Swiss bar weight including the bar and plates. Strict Swiss bar incline bench press reps. Press a Swiss bar on an incline bench from a controlled upper-chest or defined incline bottom range to full lockout without bounce, spotter help, handle switching, bench-angle drift, or shoulder-press substitution. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Swiss Bar Close Grip Bench Press result and one recent Swiss Bar Incline Bench Press result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Swiss Bar Close Grip Bench Press — View the individual Swiss Bar Close Grip Bench Press standards and next strength-level target.
- Swiss Bar Incline Bench Press — View the individual Swiss Bar Incline Bench Press standards and next strength-level target.
- Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Swiss Bar Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Close Grip Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.