Close Grip Bench Press vs Barbell JM Press Strength Standards
Compare your barbell close-grip bench press and barbell JM press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
For both exercises, enter total straight-barbell weight, including the bar and plates. Use a raw close-grip barbell bench press lowered to the chest and pressed to full lockout and a strict triceps-dominant barbell JM press performed on a flat bench with a consistent high-torso bottom target. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Close Grip Bench Press vs Barbell JM Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the close-grip bench press and barbell JM 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 barbell JM 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 / Barbell JM 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 Barbell JM Press Standards
How to read the table: The first number is Close Grip Bench Press; the second is Barbell JM 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 / 45 lb 38.1 / 20.4 kg | 113 / 67 lb 51.3 / 30.4 kg | 143 / 95 lb 64.9 / 43.1 kg | 172 / 126 lb 78 / 57.2 kg |
| 130 lb 59 kg | 89 / 47 lb 40.4 / 21.3 kg | 120 / 71 lb 54.4 / 32.2 kg | 151 / 100 lb 68.5 / 45.4 kg | 182 / 133 lb 82.6 / 60.3 kg |
| 140 lb 63.5 kg | 93 / 50 lb 42.2 / 22.7 kg | 126 / 74 lb 57.2 / 33.6 kg | 158 / 105 lb 71.7 / 47.6 kg | 191 / 140 lb 86.6 / 63.5 kg |
| 150 lb 68 kg | 97 / 52 lb 44 / 23.6 kg | 132 / 78 lb 59.9 / 35.4 kg | 166 / 110 lb 75.3 / 49.9 kg | 200 / 146 lb 90.7 / 66.2 kg |
| 160 lb 72.6 kg | 102 / 54 lb 46.3 / 24.5 kg | 137 / 81 lb 62.1 / 36.7 kg | 173 / 115 lb 78.5 / 52.2 kg | 209 / 152 lb 94.8 / 68.9 kg |
| 170 lb 77.1 kg | 106 / 57 lb 48.1 / 25.9 kg | 143 / 84 lb 64.9 / 38.1 kg | 180 / 120 lb 81.6 / 54.4 kg | 217 / 159 lb 98.4 / 72.1 kg |
| 180 lb 81.6 kg | 110 / 59 lb 49.9 / 26.8 kg | 149 / 88 lb 67.6 / 39.9 kg | 187 / 124 lb 84.8 / 56.2 kg | 226 / 165 lb 102.5 / 74.8 kg |
| 190 lb 86.2 kg | 114 / 61 lb 51.7 / 27.7 kg | 154 / 91 lb 69.9 / 41.3 kg | 194 / 129 lb 88 / 58.5 kg | 234 / 171 lb 106.1 / 77.6 kg |
| 200 lb 90.7 kg | 118 / 63 lb 53.5 / 28.6 kg | 159 / 94 lb 72.1 / 42.6 kg | 201 / 133 lb 91.2 / 60.3 kg | 242 / 177 lb 109.8 / 80.3 kg |
| 210 lb 95.3 kg | 122 / 65 lb 55.3 / 29.5 kg | 165 / 97 lb 74.8 / 44 kg | 207 / 138 lb 93.9 / 62.6 kg | 250 / 183 lb 113.4 / 83 kg |
| 220 lb 99.8 kg | 126 / 67 lb 57.2 / 30.4 kg | 170 / 100 lb 77.1 / 45.4 kg | 214 / 142 lb 97.1 / 64.4 kg | 258 / 189 lb 117 / 85.7 kg |
| 230 lb 104.3 kg | 129 / 69 lb 58.5 / 31.3 kg | 175 / 103 lb 79.4 / 46.7 kg | 220 / 147 lb 99.8 / 66.7 kg | 266 / 194 lb 120.7 / 88 kg |
| 240 lb 108.9 kg | 133 / 71 lb 60.3 / 32.2 kg | 180 / 106 lb 81.6 / 48.1 kg | 227 / 151 lb 103 / 68.5 kg | 273 / 200 lb 123.8 / 90.7 kg |
| 250 lb 113.4 kg | 137 / 73 lb 62.1 / 33.1 kg | 185 / 109 lb 83.9 / 49.4 kg | 233 / 155 lb 105.7 / 70.3 kg | 281 / 205 lb 127.5 / 93 kg |
| 260 lb 117.9 kg | 141 / 75 lb 64 / 34 kg | 190 / 112 lb 86.2 / 50.8 kg | 239 / 159 lb 108.4 / 72.1 kg | 288 / 211 lb 130.6 / 95.7 kg |
| 270 lb 122.5 kg | 144 / 77 lb 65.3 / 34.9 kg | 195 / 115 lb 88.5 / 52.2 kg | 245 / 163 lb 111.1 / 73.9 kg | 296 / 216 lb 134.3 / 98 kg |
| 280 lb 127 kg | 148 / 79 lb 67.1 / 35.8 kg | 199 / 118 lb 90.3 / 53.5 kg | 251 / 167 lb 113.9 / 75.7 kg | 303 / 221 lb 137.4 / 100.2 kg |
| 290 lb 131.5 kg | 151 / 81 lb 68.5 / 36.7 kg | 204 / 121 lb 92.5 / 54.9 kg | 257 / 171 lb 116.6 / 77.6 kg | 310 / 227 lb 140.6 / 103 kg |
| 300 lb 136.1 kg | 155 / 83 lb 70.3 / 37.6 kg | 209 / 123 lb 94.8 / 55.8 kg | 263 / 175 lb 119.3 / 79.4 kg | 317 / 232 lb 143.8 / 105.2 kg |
Women’s Close Grip Bench Press vs Barbell JM Press Standards
How to read the table: The first number is Close Grip Bench Press; the second is Barbell JM 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 / 21 lb 17.7 / 9.5 kg | 54 / 34 lb 24.5 / 15.4 kg | 69 / 53 lb 31.3 / 24 kg | 89 / 71 lb 40.4 / 32.2 kg |
| 110 lb 49.9 kg | 41 / 22 lb 18.6 / 10 kg | 58 / 37 lb 26.3 / 16.8 kg | 73 / 56 lb 33.1 / 25.4 kg | 94 / 76 lb 42.6 / 34.5 kg |
| 120 lb 54.4 kg | 44 / 23 lb 20 / 10.4 kg | 61 / 39 lb 27.7 / 17.7 kg | 78 / 59 lb 35.4 / 26.8 kg | 100 / 80 lb 45.4 / 36.3 kg |
| 130 lb 59 kg | 46 / 25 lb 20.9 / 11.3 kg | 65 / 41 lb 29.5 / 18.6 kg | 82 / 63 lb 37.2 / 28.6 kg | 105 / 85 lb 47.6 / 38.6 kg |
| 140 lb 63.5 kg | 49 / 26 lb 22.2 / 11.8 kg | 68 / 43 lb 30.8 / 19.5 kg | 86 / 66 lb 39 / 29.9 kg | 111 / 89 lb 50.3 / 40.4 kg |
| 150 lb 68 kg | 51 / 27 lb 23.1 / 12.2 kg | 71 / 45 lb 32.2 / 20.4 kg | 90 / 69 lb 40.8 / 31.3 kg | 116 / 93 lb 52.6 / 42.2 kg |
| 160 lb 72.6 kg | 53 / 28 lb 24 / 12.7 kg | 74 / 47 lb 33.6 / 21.3 kg | 94 / 72 lb 42.6 / 32.7 kg | 121 / 97 lb 54.9 / 44 kg |
| 170 lb 77.1 kg | 55 / 29 lb 24.9 / 13.2 kg | 77 / 49 lb 34.9 / 22.2 kg | 98 / 75 lb 44.5 / 34 kg | 126 / 101 lb 57.2 / 45.8 kg |
| 180 lb 81.6 kg | 58 / 30 lb 26.3 / 13.6 kg | 80 / 51 lb 36.3 / 23.1 kg | 102 / 78 lb 46.3 / 35.4 kg | 131 / 105 lb 59.4 / 47.6 kg |
| 190 lb 86.2 kg | 60 / 32 lb 27.2 / 14.5 kg | 83 / 53 lb 37.6 / 24 kg | 105 / 81 lb 47.6 / 36.7 kg | 136 / 109 lb 61.7 / 49.4 kg |
| 200 lb 90.7 kg | 62 / 33 lb 28.1 / 15 kg | 86 / 55 lb 39 / 24.9 kg | 109 / 84 lb 49.4 / 38.1 kg | 141 / 113 lb 64 / 51.3 kg |
| 210 lb 95.3 kg | 64 / 34 lb 29 / 15.4 kg | 89 / 56 lb 40.4 / 25.4 kg | 113 / 86 lb 51.3 / 39 kg | 145 / 116 lb 65.8 / 52.6 kg |
| 220 lb 99.8 kg | 66 / 35 lb 29.9 / 15.9 kg | 92 / 58 lb 41.7 / 26.3 kg | 116 / 89 lb 52.6 / 40.4 kg | 150 / 120 lb 68 / 54.4 kg |
| 230 lb 104.3 kg | 68 / 36 lb 30.8 / 16.3 kg | 94 / 60 lb 42.6 / 27.2 kg | 120 / 92 lb 54.4 / 41.7 kg | 154 / 124 lb 69.9 / 56.2 kg |
| 240 lb 108.9 kg | 70 / 37 lb 31.8 / 16.8 kg | 97 / 62 lb 44 / 28.1 kg | 123 / 94 lb 55.8 / 42.6 kg | 159 / 127 lb 72.1 / 57.6 kg |
How Your Close Grip Bench Press vs Barbell JM 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 strength levels from the individual Close-Grip Bench Press 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 heavier lifters are expected to press more total barbell weight without requiring strength to increase pound for pound.
3. Find the barbell JM press strength level
The standards use the sex-specific strength levels from the individual Barbell JM Press 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 heavier lifters are expected to press more total barbell weight 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 | Adjust close-grip bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell JM press | Adjust barbell JM press 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 Barbell JM 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 barbell JM 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.
20.8 → 38.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell JM press standard minus the close-grip bench press standard. A plus sign means the barbell JM 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 | −39 lb −17.7 kg | −46 lb −20.9 kg | −48 lb −21.8 kg | −46 lb −20.8 kg |
| 130 lb 59 kg | −42 lb −19.1 kg | −49 lb −22.2 kg | −51 lb −23.1 kg | −49 lb −22.3 kg |
| 140 lb 63.5 kg | −43 lb −19.5 kg | −52 lb −23.6 kg | −53 lb −24.1 kg | −51 lb −23.1 kg |
| 150 lb 68 kg | −45 lb −20.4 kg | −54 lb −24.5 kg | −56 lb −25.4 kg | −54 lb −24.5 kg |
| 160 lb 72.6 kg | −48 lb −21.8 kg | −56 lb −25.4 kg | −58 lb −26.3 kg | −57 lb −25.9 kg |
| 170 lb 77.1 kg | −49 lb −22.2 kg | −59 lb −26.8 kg | −60 lb −27.2 kg | −58 lb −26.3 kg |
| 180 lb 81.6 kg | −51 lb −23.1 kg | −61 lb −27.7 kg | −63 lb −28.6 kg | −61 lb −27.7 kg |
| 190 lb 86.2 kg | −53 lb −24 kg | −63 lb −28.6 kg | −65 lb −29.5 kg | −63 lb −28.5 kg |
| 200 lb 90.7 kg | −55 lb −24.9 kg | −65 lb −29.5 kg | −68 lb −30.9 kg | −65 lb −29.5 kg |
| 210 lb 95.3 kg | −57 lb −25.8 kg | −68 lb −30.8 kg | −69 lb −31.3 kg | −67 lb −30.4 kg |
| 220 lb 99.8 kg | −59 lb −26.8 kg | −70 lb −31.7 kg | −72 lb −32.7 kg | −69 lb −31.3 kg |
| 230 lb 104.3 kg | −60 lb −27.2 kg | −72 lb −32.7 kg | −73 lb −33.1 kg | −72 lb −32.7 kg |
| 240 lb 108.9 kg | −62 lb −28.1 kg | −74 lb −33.5 kg | −76 lb −34.5 kg | −73 lb −33.1 kg |
| 250 lb 113.4 kg | −64 lb −29 kg | −76 lb −34.5 kg | −78 lb −35.4 kg | −76 lb −34.5 kg |
| 260 lb 117.9 kg | −66 lb −30 kg | −78 lb −35.4 kg | −80 lb −36.3 kg | −77 lb −34.9 kg |
| 270 lb 122.5 kg | −67 lb −30.4 kg | −80 lb −36.3 kg | −82 lb −37.2 kg | −80 lb −36.3 kg |
| 280 lb 127 kg | −69 lb −31.3 kg | −81 lb −36.8 kg | −84 lb −38.2 kg | −82 lb −37.2 kg |
| 290 lb 131.5 kg | −70 lb −31.8 kg | −83 lb −37.6 kg | −86 lb −39 kg | −83 lb −37.6 kg |
| 300 lb 136.1 kg | −72 lb −32.7 kg | −86 lb −39 kg | −88 lb −39.9 kg | −85 lb −38.6 kg |
How Women’s Close Grip Bench Press and Barbell JM 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.
8.2 → 14.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell JM press standard minus the close-grip bench press standard. A plus sign means the barbell JM 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 | −18 lb −8.2 kg | −20 lb −9.1 kg | −16 lb −7.3 kg | −18 lb −8.2 kg |
| 110 lb 49.9 kg | −19 lb −8.6 kg | −21 lb −9.5 kg | −17 lb −7.7 kg | −18 lb −8.1 kg |
| 120 lb 54.4 kg | −21 lb −9.6 kg | −22 lb −10 kg | −19 lb −8.6 kg | −20 lb −9.1 kg |
| 130 lb 59 kg | −21 lb −9.6 kg | −24 lb −10.9 kg | −19 lb −8.6 kg | −20 lb −9 kg |
| 140 lb 63.5 kg | −23 lb −10.4 kg | −25 lb −11.3 kg | −20 lb −9.1 kg | −22 lb −9.9 kg |
| 150 lb 68 kg | −24 lb −10.9 kg | −26 lb −11.8 kg | −21 lb −9.5 kg | −23 lb −10.4 kg |
| 160 lb 72.6 kg | −25 lb −11.3 kg | −27 lb −12.3 kg | −22 lb −9.9 kg | −24 lb −10.9 kg |
| 170 lb 77.1 kg | −26 lb −11.7 kg | −28 lb −12.7 kg | −23 lb −10.5 kg | −25 lb −11.4 kg |
| 180 lb 81.6 kg | −28 lb −12.7 kg | −29 lb −13.2 kg | −24 lb −10.9 kg | −26 lb −11.8 kg |
| 190 lb 86.2 kg | −28 lb −12.7 kg | −30 lb −13.6 kg | −24 lb −10.9 kg | −27 lb −12.3 kg |
| 200 lb 90.7 kg | −29 lb −13.1 kg | −31 lb −14.1 kg | −25 lb −11.3 kg | −28 lb −12.7 kg |
| 210 lb 95.3 kg | −30 lb −13.6 kg | −33 lb −15 kg | −27 lb −12.3 kg | −29 lb −13.2 kg |
| 220 lb 99.8 kg | −31 lb −14 kg | −34 lb −15.4 kg | −27 lb −12.2 kg | −30 lb −13.6 kg |
| 230 lb 104.3 kg | −32 lb −14.5 kg | −34 lb −15.4 kg | −28 lb −12.7 kg | −30 lb −13.7 kg |
| 240 lb 108.9 kg | −33 lb −15 kg | −35 lb −15.9 kg | −29 lb −13.2 kg | −32 lb −14.5 kg |
Close Grip Bench Press and Barbell JM Press Exercises Used by This Calculator
This calculator uses a strict raw close-grip bench press and a strict barbell JM press. Use a strict raw close-grip bench press and a strict flat-bench JM press under each tool’s grip, bottom-target, bar-path, touch, and lockout rules. Do not substitute conventional bench pressing, skull crushers, rolling extensions, Smith-machine reps, partial reps, bounced reps, assisted reps, or overload-device reps.
Enter total barbell weight for a strict close-grip bench press
Use a straight free-weight barbell with the hands inside shoulder width. Touch the lower chest or sternum under control and press to full elbow lockout. Do not count wide-grip, partial, assisted, Smith-machine, incline, floor, board, or machine press reps.
Enter total barbell weight for a strict JM press
Use a flat bench and straight free-weight barbell. Lower under control toward a consistent high-torso target, preserve the triceps-dominant press-extension path, and finish at full elbow extension. Do not substitute a bench press, skull crusher, rolling extension, partial, bounced, assisted, Smith-machine, or overload-device rep.
Enter one recent Close Grip Bench Press set and one recent Barbell JM Press set
Enter total straight-barbell weight and strict reps for each movement. Use whole numbers from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Barbell Close-Grip Bench Press — View the individual Close Grip Bench Press standards and next strength-level target.
- Barbell JM Press — View the individual Barbell JM Press standards and next strength-level target.
- Lying Barbell Triceps Extensions — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Floor Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Triceps Pushdown (Cable) — 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.