Close Grip Bench Press vs Dumbbell Bench Press Strength Standards
Compare your close-grip bench press and dumbbell bench press against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter total barbell weight including the bar for close-grip bench press and the weight of one dumbbell for dumbbell bench press. Testing: a close-grip barbell bench press with a stable bench setup, controlled chest touch, narrow repeatable grip, and full elbow lockout without assistance; a bilateral flat dumbbell bench press using two matched dumbbells, controlled chest-level depth, planted feet, and even full lockout. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Close Grip Bench Press vs Dumbbell Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the close-grip bench press and dumbbell bench press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your close-grip bench press and dumbbell bench press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Close-Grip Bench Press / Dumbbell Bench Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Close-Grip Bench Press vs Dumbbell Bench Press Standards
How to read the table: The first number is Close-Grip Bench Press; the second is Dumbbell 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 | 84 / 49 lb 38.1 / 22.2 kg | 113 / 77 lb 51.3 / 34.9 kg | 143 / 119 lb 64.9 / 54 kg | 172 / 154 lb 78 / 69.9 kg |
| 130 lb 59 kg | 89 / 52 lb 40.4 / 23.6 kg | 120 / 82 lb 54.4 / 37.2 kg | 151 / 126 lb 68.5 / 57.2 kg | 182 / 162 lb 82.6 / 73.5 kg |
| 140 lb 63.5 kg | 93 / 55 lb 42.2 / 24.9 kg | 126 / 86 lb 57.2 / 39 kg | 158 / 132 lb 71.7 / 59.9 kg | 191 / 171 lb 86.6 / 77.6 kg |
| 150 lb 68 kg | 97 / 57 lb 44 / 25.9 kg | 132 / 90 lb 59.9 / 40.8 kg | 166 / 138 lb 75.3 / 62.6 kg | 200 / 179 lb 90.7 / 81.2 kg |
| 160 lb 72.6 kg | 102 / 60 lb 46.3 / 27.2 kg | 137 / 94 lb 62.1 / 42.6 kg | 173 / 144 lb 78.5 / 65.3 kg | 209 / 186 lb 94.8 / 84.4 kg |
| 170 lb 77.1 kg | 106 / 62 lb 48.1 / 28.1 kg | 143 / 97 lb 64.9 / 44 kg | 180 / 150 lb 81.6 / 68 kg | 217 / 194 lb 98.4 / 88 kg |
| 180 lb 81.6 kg | 110 / 65 lb 49.9 / 29.5 kg | 149 / 101 lb 67.6 / 45.8 kg | 187 / 156 lb 84.8 / 70.8 kg | 226 / 202 lb 102.5 / 91.6 kg |
| 190 lb 86.2 kg | 114 / 67 lb 51.7 / 30.4 kg | 154 / 105 lb 69.9 / 47.6 kg | 194 / 162 lb 88 / 73.5 kg | 234 / 209 lb 106.1 / 94.8 kg |
| 200 lb 90.7 kg | 118 / 69 lb 53.5 / 31.3 kg | 159 / 109 lb 72.1 / 49.4 kg | 201 / 168 lb 91.2 / 76.2 kg | 242 / 216 lb 109.8 / 98 kg |
| 210 lb 95.3 kg | 122 / 72 lb 55.3 / 32.7 kg | 165 / 112 lb 74.8 / 50.8 kg | 207 / 173 lb 93.9 / 78.5 kg | 250 / 223 lb 113.4 / 101.2 kg |
| 220 lb 99.8 kg | 126 / 74 lb 57.2 / 33.6 kg | 170 / 116 lb 77.1 / 52.6 kg | 214 / 179 lb 97.1 / 81.2 kg | 258 / 230 lb 117 / 104.3 kg |
| 230 lb 104.3 kg | 129 / 76 lb 58.5 / 34.5 kg | 175 / 119 lb 79.4 / 54 kg | 220 / 184 lb 99.8 / 83.5 kg | 266 / 237 lb 120.7 / 107.5 kg |
| 240 lb 108.9 kg | 133 / 78 lb 60.3 / 35.4 kg | 180 / 123 lb 81.6 / 55.8 kg | 227 / 189 lb 103 / 85.7 kg | 273 / 244 lb 123.8 / 110.7 kg |
| 250 lb 113.4 kg | 137 / 80 lb 62.1 / 36.3 kg | 185 / 126 lb 83.9 / 57.2 kg | 233 / 195 lb 105.7 / 88.5 kg | 281 / 251 lb 127.5 / 113.9 kg |
| 260 lb 117.9 kg | 141 / 83 lb 64 / 37.6 kg | 190 / 129 lb 86.2 / 58.5 kg | 239 / 200 lb 108.4 / 90.7 kg | 288 / 258 lb 130.6 / 117 kg |
| 270 lb 122.5 kg | 144 / 85 lb 65.3 / 38.6 kg | 195 / 133 lb 88.5 / 60.3 kg | 245 / 205 lb 111.1 / 93 kg | 296 / 264 lb 134.3 / 119.7 kg |
| 280 lb 127 kg | 148 / 87 lb 67.1 / 39.5 kg | 199 / 136 lb 90.3 / 61.7 kg | 251 / 210 lb 113.9 / 95.3 kg | 303 / 271 lb 137.4 / 122.9 kg |
| 290 lb 131.5 kg | 151 / 89 lb 68.5 / 40.4 kg | 204 / 139 lb 92.5 / 63 kg | 257 / 215 lb 116.6 / 97.5 kg | 310 / 277 lb 140.6 / 125.6 kg |
| 300 lb 136.1 kg | 155 / 91 lb 70.3 / 41.3 kg | 209 / 142 lb 94.8 / 64.4 kg | 263 / 220 lb 119.3 / 99.8 kg | 317 / 283 lb 143.8 / 128.4 kg |
Women’s Close-Grip Bench Press vs Dumbbell Bench Press Standards
How to read the table: The first number is Close-Grip Bench Press; the second is Dumbbell 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 / 18 lb 17.7 / 8.2 kg | 54 / 34 lb 24.5 / 15.4 kg | 69 / 57 lb 31.3 / 25.9 kg | 89 / 80 lb 40.4 / 36.3 kg |
| 110 lb 49.9 kg | 41 / 19 lb 18.6 / 8.6 kg | 58 / 37 lb 26.3 / 16.8 kg | 73 / 61 lb 33.1 / 27.7 kg | 94 / 85 lb 42.6 / 38.6 kg |
| 120 lb 54.4 kg | 44 / 20 lb 20 / 9.1 kg | 61 / 39 lb 27.7 / 17.7 kg | 78 / 65 lb 35.4 / 29.5 kg | 100 / 90 lb 45.4 / 40.8 kg |
| 130 lb 59 kg | 46 / 21 lb 20.9 / 9.5 kg | 65 / 41 lb 29.5 / 18.6 kg | 82 / 68 lb 37.2 / 30.8 kg | 105 / 95 lb 47.6 / 43.1 kg |
| 140 lb 63.5 kg | 49 / 22 lb 22.2 / 10 kg | 68 / 43 lb 30.8 / 19.5 kg | 86 / 72 lb 39 / 32.7 kg | 111 / 100 lb 50.3 / 45.4 kg |
| 150 lb 68 kg | 51 / 23 lb 23.1 / 10.4 kg | 71 / 45 lb 32.2 / 20.4 kg | 90 / 75 lb 40.8 / 34 kg | 116 / 105 lb 52.6 / 47.6 kg |
| 160 lb 72.6 kg | 53 / 24 lb 24 / 10.9 kg | 74 / 47 lb 33.6 / 21.3 kg | 94 / 78 lb 42.6 / 35.4 kg | 121 / 110 lb 54.9 / 49.9 kg |
| 170 lb 77.1 kg | 55 / 25 lb 24.9 / 11.3 kg | 77 / 49 lb 34.9 / 22.2 kg | 98 / 82 lb 44.5 / 37.2 kg | 126 / 114 lb 57.2 / 51.7 kg |
| 180 lb 81.6 kg | 58 / 26 lb 26.3 / 11.8 kg | 80 / 51 lb 36.3 / 23.1 kg | 102 / 85 lb 46.3 / 38.6 kg | 131 / 119 lb 59.4 / 54 kg |
| 190 lb 86.2 kg | 60 / 27 lb 27.2 / 12.2 kg | 83 / 53 lb 37.6 / 24 kg | 105 / 88 lb 47.6 / 39.9 kg | 136 / 123 lb 61.7 / 55.8 kg |
| 200 lb 90.7 kg | 62 / 28 lb 28.1 / 12.7 kg | 86 / 55 lb 39 / 24.9 kg | 109 / 91 lb 49.4 / 41.3 kg | 141 / 127 lb 64 / 57.6 kg |
| 210 lb 95.3 kg | 64 / 29 lb 29 / 13.2 kg | 89 / 56 lb 40.4 / 25.4 kg | 113 / 94 lb 51.3 / 42.6 kg | 145 / 131 lb 65.8 / 59.4 kg |
| 220 lb 99.8 kg | 66 / 30 lb 29.9 / 13.6 kg | 92 / 58 lb 41.7 / 26.3 kg | 116 / 97 lb 52.6 / 44 kg | 150 / 136 lb 68 / 61.7 kg |
| 230 lb 104.3 kg | 68 / 31 lb 30.8 / 14.1 kg | 94 / 60 lb 42.6 / 27.2 kg | 120 / 100 lb 54.4 / 45.4 kg | 154 / 140 lb 69.9 / 63.5 kg |
| 240 lb 108.9 kg | 70 / 31 lb 31.8 / 14.1 kg | 97 / 62 lb 44 / 28.1 kg | 123 / 103 lb 55.8 / 46.7 kg | 159 / 144 lb 72.1 / 65.3 kg |
How Your Close Grip Bench Press vs Dumbbell Bench Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the close-grip bench press strength level
The standards use the sex-specific close-grip bench press thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to press more without requiring strength to increase pound for pound.
3. Find the dumbbell bench press strength level
The standards use the sex-specific bilateral dumbbell bench press thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to press more 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 is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 close-grip bench press | Use total-barbell estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell bench press | Use bilateral estimated max from one-dumbbell input and adjust 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Close Grip Bench Press and Dumbbell 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 dumbbell bench press standard is higher; below zero means the 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.
8.1 → 15.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the close-grip bench press standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the close-grip bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −35 lb −15.9 kg | −36 lb −16.4 kg | −24 lb −10.9 kg | −18 lb −8.1 kg |
| 130 lb 59 kg | −37 lb −16.8 kg | −38 lb −17.2 kg | −25 lb −11.3 kg | −20 lb −9.1 kg |
| 140 lb 63.5 kg | −38 lb −17.3 kg | −40 lb −18.2 kg | −26 lb −11.8 kg | −20 lb −9 kg |
| 150 lb 68 kg | −40 lb −18.1 kg | −42 lb −19.1 kg | −28 lb −12.7 kg | −21 lb −9.5 kg |
| 160 lb 72.6 kg | −42 lb −19.1 kg | −43 lb −19.5 kg | −29 lb −13.2 kg | −23 lb −10.4 kg |
| 170 lb 77.1 kg | −44 lb −20 kg | −46 lb −20.9 kg | −30 lb −13.6 kg | −23 lb −10.4 kg |
| 180 lb 81.6 kg | −45 lb −20.4 kg | −48 lb −21.8 kg | −31 lb −14 kg | −24 lb −10.9 kg |
| 190 lb 86.2 kg | −47 lb −21.3 kg | −49 lb −22.3 kg | −32 lb −14.5 kg | −25 lb −11.3 kg |
| 200 lb 90.7 kg | −49 lb −22.2 kg | −50 lb −22.7 kg | −33 lb −15 kg | −26 lb −11.8 kg |
| 210 lb 95.3 kg | −50 lb −22.6 kg | −53 lb −24 kg | −34 lb −15.4 kg | −27 lb −12.2 kg |
| 220 lb 99.8 kg | −52 lb −23.6 kg | −54 lb −24.5 kg | −35 lb −15.9 kg | −28 lb −12.7 kg |
| 230 lb 104.3 kg | −53 lb −24 kg | −56 lb −25.4 kg | −36 lb −16.3 kg | −29 lb −13.2 kg |
| 240 lb 108.9 kg | −55 lb −24.9 kg | −57 lb −25.8 kg | −38 lb −17.3 kg | −29 lb −13.1 kg |
| 250 lb 113.4 kg | −57 lb −25.8 kg | −59 lb −26.7 kg | −38 lb −17.2 kg | −30 lb −13.6 kg |
| 260 lb 117.9 kg | −58 lb −26.4 kg | −61 lb −27.7 kg | −39 lb −17.7 kg | −30 lb −13.6 kg |
| 270 lb 122.5 kg | −59 lb −26.7 kg | −62 lb −28.2 kg | −40 lb −18.1 kg | −32 lb −14.6 kg |
| 280 lb 127 kg | −61 lb −27.6 kg | −63 lb −28.6 kg | −41 lb −18.6 kg | −32 lb −14.5 kg |
| 290 lb 131.5 kg | −62 lb −28.1 kg | −65 lb −29.5 kg | −42 lb −19.1 kg | −33 lb −15 kg |
| 300 lb 136.1 kg | −64 lb −29 kg | −67 lb −30.4 kg | −43 lb −19.5 kg | −34 lb −15.4 kg |
How Women’s Close Grip Bench Press and Dumbbell 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.
4.1 → 6.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the close-grip bench press standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the close-grip bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −21 lb −9.5 kg | −20 lb −9.1 kg | −12 lb −5.4 kg | −9 lb −4.1 kg |
| 110 lb 49.9 kg | −22 lb −10 kg | −21 lb −9.5 kg | −12 lb −5.4 kg | −9 lb −4 kg |
| 120 lb 54.4 kg | −24 lb −10.9 kg | −22 lb −10 kg | −13 lb −5.9 kg | −10 lb −4.6 kg |
| 130 lb 59 kg | −25 lb −11.4 kg | −24 lb −10.9 kg | −14 lb −6.4 kg | −10 lb −4.5 kg |
| 140 lb 63.5 kg | −27 lb −12.2 kg | −25 lb −11.3 kg | −14 lb −6.3 kg | −11 lb −4.9 kg |
| 150 lb 68 kg | −28 lb −12.7 kg | −26 lb −11.8 kg | −15 lb −6.8 kg | −11 lb −5 kg |
| 160 lb 72.6 kg | −29 lb −13.1 kg | −27 lb −12.3 kg | −16 lb −7.2 kg | −11 lb −5 kg |
| 170 lb 77.1 kg | −30 lb −13.6 kg | −28 lb −12.7 kg | −16 lb −7.3 kg | −12 lb −5.5 kg |
| 180 lb 81.6 kg | −32 lb −14.5 kg | −29 lb −13.2 kg | −17 lb −7.7 kg | −12 lb −5.4 kg |
| 190 lb 86.2 kg | −33 lb −15 kg | −30 lb −13.6 kg | −17 lb −7.7 kg | −13 lb −5.9 kg |
| 200 lb 90.7 kg | −34 lb −15.4 kg | −31 lb −14.1 kg | −18 lb −8.1 kg | −14 lb −6.4 kg |
| 210 lb 95.3 kg | −35 lb −15.8 kg | −33 lb −15 kg | −19 lb −8.7 kg | −14 lb −6.4 kg |
| 220 lb 99.8 kg | −36 lb −16.3 kg | −34 lb −15.4 kg | −19 lb −8.6 kg | −14 lb −6.3 kg |
| 230 lb 104.3 kg | −37 lb −16.7 kg | −34 lb −15.4 kg | −20 lb −9 kg | −14 lb −6.4 kg |
| 240 lb 108.9 kg | −39 lb −17.7 kg | −35 lb −15.9 kg | −20 lb −9.1 kg | −15 lb −6.8 kg |
Close Grip Bench Press and Dumbbell Bench Press Exercises Used by This Calculator
This calculator uses a strict barbell close-grip bench press and a bilateral flat dumbbell bench press. Do not enter per-side plates, combined dumbbell-pair weight, wide-grip or Smith bench presses, incline or decline presses, unilateral or alternating dumbbell sets, partial reps, bounced reps, excessive hip lift, spotter-assisted reps, or equipped results.
Use total barbell load with a repeatable close grip
Enter the bar plus all plates. Keep a stable bench setup and repeatable narrow hand position, lower the bar under control to the chest, and press to full elbow lockout. Do not enter per-side plate weight, Smith-machine or dumbbell presses, wide-grip bench press, partial reps, bounced reps, assisted reps, or reps with excessive hip lift.
Enter one dumbbell and press two matched weights
Enter the weight of one dumbbell. Use two matched dumbbells on a flat bench, lower both under control to chest level, and press together to an even full lockout with planted feet. Do not enter combined pair weight, floor, incline, decline, machine, alternating, unilateral, partial, bounced, or assisted reps.
Enter one recent close-grip bench press set and one recent dumbbell bench press set
Enter total barbell weight for the close-grip press, one-dumbbell weight for the bilateral dumbbell press, and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean difficult sets with repeatable grip, depth, stability, and lockout.
Related Tools
- Barbell Close-Grip Bench Press — View the individual Close-Grip Bench Press standards and next strength-level target.
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Bench Press 1RM Calculator — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Weighted Dips (Parallel Bars) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.