Barbell Bench Press vs Close Grip Lat Pulldown Strength Standards
Compare your bench press and close grip lat pulldown against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: selected cable weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. For the second exercise, arms start overhead and near full extension with shoulders controlled. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Close Grip Lat Pulldown Strength Standards
These bodyweight tables place the bench press and close grip lat pulldown 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 Bench Press / Close Grip Lat Pulldown, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Bench Press vs Close Grip Lat Pulldown Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg |
| Close Grip Lat Pulldown | 91 lb41.3 kg | 133 lb60.3 kg | 175 lb79.4 kg | 217 lb98.4 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Close Grip Lat Pulldown | 96 lb43.5 kg | 141 lb64 kg | 185 lb83.9 kg | 229 lb103.9 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Close Grip Lat Pulldown | 101 lb45.8 kg | 148 lb67.1 kg | 194 lb88 kg | 241 lb109.3 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Close Grip Lat Pulldown | 106 lb48.1 kg | 155 lb70.3 kg | 203 lb92.1 kg | 252 lb114.3 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Close Grip Lat Pulldown | 111 lb50.3 kg | 161 lb73 kg | 212 lb96.2 kg | 263 lb119.3 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Close Grip Lat Pulldown | 115 lb52.2 kg | 168 lb76.2 kg | 221 lb100.2 kg | 274 lb124.3 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Close Grip Lat Pulldown | 120 lb54.4 kg | 175 lb79.4 kg | 230 lb104.3 kg | 285 lb129.3 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Close Grip Lat Pulldown | 124 lb56.2 kg | 181 lb82.1 kg | 238 lb108 kg | 295 lb133.8 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Close Grip Lat Pulldown | 128 lb58.1 kg | 187 lb84.8 kg | 246 lb111.6 kg | 305 lb138.3 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Close Grip Lat Pulldown | 133 lb60.3 kg | 193 lb87.5 kg | 254 lb115.2 kg | 315 lb142.9 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Close Grip Lat Pulldown | 137 lb62.1 kg | 200 lb90.7 kg | 262 lb118.8 kg | 325 lb147.4 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Close Grip Lat Pulldown | 141 lb64 kg | 206 lb93.4 kg | 270 lb122.5 kg | 335 lb152 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Close Grip Lat Pulldown | 145 lb65.8 kg | 212 lb96.2 kg | 278 lb126.1 kg | 345 lb156.5 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Close Grip Lat Pulldown | 149 lb67.6 kg | 217 lb98.4 kg | 286 lb129.7 kg | 354 lb160.6 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Close Grip Lat Pulldown | 153 lb69.4 kg | 223 lb101.2 kg | 293 lb132.9 kg | 364 lb165.1 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Close Grip Lat Pulldown | 157 lb71.2 kg | 229 lb103.9 kg | 301 lb136.5 kg | 373 lb169.2 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Close Grip Lat Pulldown | 161 lb73 kg | 234 lb106.1 kg | 308 lb139.7 kg | 382 lb173.3 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Close Grip Lat Pulldown | 164 lb74.4 kg | 240 lb108.9 kg | 316 lb143.3 kg | 391 lb177.4 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Close Grip Lat Pulldown | 168 lb76.2 kg | 245 lb111.1 kg | 323 lb146.5 kg | 400 lb181.4 kg |
Women’s Bench Press vs Close Grip Lat Pulldown Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg |
| Close Grip Lat Pulldown | 55 lb24.9 kg | 84 lb38.1 kg | 114 lb51.7 kg | 142 lb64.4 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Close Grip Lat Pulldown | 59 lb26.8 kg | 89 lb40.4 kg | 121 lb54.9 kg | 151 lb68.5 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Close Grip Lat Pulldown | 62 lb28.1 kg | 95 lb43.1 kg | 128 lb58.1 kg | 160 lb72.6 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Close Grip Lat Pulldown | 65 lb29.5 kg | 100 lb45.4 kg | 135 lb61.2 kg | 169 lb76.7 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Close Grip Lat Pulldown | 69 lb31.3 kg | 105 lb47.6 kg | 142 lb64.4 kg | 178 lb80.7 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Close Grip Lat Pulldown | 72 lb32.7 kg | 110 lb49.9 kg | 149 lb67.6 kg | 186 lb84.4 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Close Grip Lat Pulldown | 75 lb34 kg | 115 lb52.2 kg | 156 lb70.8 kg | 194 lb88 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Close Grip Lat Pulldown | 78 lb35.4 kg | 120 lb54.4 kg | 162 lb73.5 kg | 202 lb91.6 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Close Grip Lat Pulldown | 81 lb36.7 kg | 124 lb56.2 kg | 168 lb76.2 kg | 210 lb95.3 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Close Grip Lat Pulldown | 84 lb38.1 kg | 129 lb58.5 kg | 174 lb78.9 kg | 218 lb98.9 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Close Grip Lat Pulldown | 87 lb39.5 kg | 133 lb60.3 kg | 181 lb82.1 kg | 225 lb102.1 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Close Grip Lat Pulldown | 90 lb40.8 kg | 138 lb62.6 kg | 186 lb84.4 kg | 233 lb105.7 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Close Grip Lat Pulldown | 93 lb42.2 kg | 142 lb64.4 kg | 192 lb87.1 kg | 240 lb108.9 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Close Grip Lat Pulldown | 96 lb43.5 kg | 146 lb66.2 kg | 198 lb89.8 kg | 247 lb112 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Close Grip Lat Pulldown | 98 lb44.5 kg | 150 lb68 kg | 204 lb92.5 kg | 254 lb115.2 kg |
How Your Barbell Bench Press vs Close Grip Lat Pulldown Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Bench Press and Close Grip Lat Pulldown 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 bench press strength level
For bench press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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.
3. Find the close grip lat pulldown strength level
The close grip lat pulldown rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to pull more selected resistance without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
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 bench press | Adjust bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the close-grip lat pulldown | Adjust close-grip pulldown targets to exact bodyweight with the two-thirds 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Bench Press and Close Grip Lat Pulldown Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 20 kg at 120 lb and 36.8 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Close Grip Lat Pulldown standard minus the Bench Press standard: zero means equal, above zero means the Close Grip Lat Pulldown standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Bench Press and Close Grip Lat Pulldown Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Bench Press for Novice, Intermediate, and Elite throughout the table.
1.4 → 2.7 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Close Grip Lat Pulldown standard minus the Bench Press standard: zero means equal, above zero means the Close Grip Lat Pulldown standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Bench Press and Close Grip Lat Pulldown Exercises Used by This Calculator
Valid results depend on using the specified bench press and close grip lat pulldown technique and load convention. Use strict, repeatable Barbell Bench Press and Close Grip Lat Pulldown 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 a paused competition-style barbell bench press
Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.
Use the Close Grip Lat Pulldown setup and load convention
These standards reflect selected or loaded cable resistance, not pull-up added load or row load. Performed seated at a cable lat pulldown station with thighs secured under pads. Uses a close neutral-grip or semi-neutral-grip pulldown attachment held with both hands. Arms start overhead and near full extension with shoulders controlled. Attachment reaches a repeatable upper-chest, upper-sternum, or chest-level finish. Elbows drive down and slightly back through a vertical-pull path. Torso remains stable with only slight consistent lean. Attachment returns under control before the next rep. Consistent cable station, attachment, grip, thigh-pad setup, torso angle, and range assumed across all tests. No excessive layback, row-like mechanics, stack bounce, cable rebound, partial reps, attachment swaps, or substitutions. Raw lifting only.
Enter one recent Barbell Bench Press result and one recent Close Grip Lat Pulldown result
First lift: total barbell weight and 1–12 strict reps. Second lift: selected cable weight and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Close Grip Lat Pulldown — View the individual Close Grip Lat Pulldown standards and next strength-level target.
- Lat Pulldown (Strict) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Neutral Grip Pull-Up Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Chin-Up Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Strict Bodyweight Pull-Up — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Weighted Pull-Up — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.