Triceps Pushdown vs Close Grip Bench Press Strength Standards
Compare your triceps pushdown and close-grip bench 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.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable triceps pushdown test using the canonical setup, range, and finish rules and a close-grip barbell bench press with a stable bench setup, controlled chest touch, narrow repeatable grip, and full elbow lockout without assistance. 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.
Triceps Pushdown vs Close Grip Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the triceps pushdown and close-grip 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 triceps pushdown and close-grip 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 Triceps Pushdown / Close-Grip 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 Triceps Pushdown vs Close-Grip Bench Press Standards
How to read the table: The first number is Triceps Pushdown; the second is Close-Grip 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 | 42 / 84 lb 19.1 / 38.1 kg | 70 / 113 lb 31.8 / 51.3 kg | 105 / 143 lb 47.6 / 64.9 kg | 147 / 172 lb 66.7 / 78 kg |
| 130 lb 59 kg | 44 / 89 lb 20 / 40.4 kg | 74 / 120 lb 33.6 / 54.4 kg | 111 / 151 lb 50.3 / 68.5 kg | 155 / 182 lb 70.3 / 82.6 kg |
| 140 lb 63.5 kg | 47 / 93 lb 21.3 / 42.2 kg | 78 / 126 lb 35.4 / 57.2 kg | 117 / 158 lb 53.1 / 71.7 kg | 163 / 191 lb 73.9 / 86.6 kg |
| 150 lb 68 kg | 49 / 97 lb 22.2 / 44 kg | 81 / 132 lb 36.7 / 59.9 kg | 122 / 166 lb 55.3 / 75.3 kg | 171 / 200 lb 77.6 / 90.7 kg |
| 160 lb 72.6 kg | 51 / 102 lb 23.1 / 46.3 kg | 85 / 137 lb 38.6 / 62.1 kg | 128 / 173 lb 58.1 / 78.5 kg | 178 / 209 lb 80.7 / 94.8 kg |
| 170 lb 77.1 kg | 53 / 106 lb 24 / 48.1 kg | 88 / 143 lb 39.9 / 64.9 kg | 133 / 180 lb 60.3 / 81.6 kg | 186 / 217 lb 84.4 / 98.4 kg |
| 180 lb 81.6 kg | 55 / 110 lb 24.9 / 49.9 kg | 92 / 149 lb 41.7 / 67.6 kg | 138 / 187 lb 62.6 / 84.8 kg | 193 / 226 lb 87.5 / 102.5 kg |
| 190 lb 86.2 kg | 57 / 114 lb 25.9 / 51.7 kg | 95 / 154 lb 43.1 / 69.9 kg | 143 / 194 lb 64.9 / 88 kg | 200 / 234 lb 90.7 / 106.1 kg |
| 200 lb 90.7 kg | 59 / 118 lb 26.8 / 53.5 kg | 98 / 159 lb 44.5 / 72.1 kg | 148 / 201 lb 67.1 / 91.2 kg | 207 / 242 lb 93.9 / 109.8 kg |
| 210 lb 95.3 kg | 61 / 122 lb 27.7 / 55.3 kg | 102 / 165 lb 46.3 / 74.8 kg | 153 / 207 lb 69.4 / 93.9 kg | 214 / 250 lb 97.1 / 113.4 kg |
| 220 lb 99.8 kg | 63 / 126 lb 28.6 / 57.2 kg | 105 / 170 lb 47.6 / 77.1 kg | 158 / 214 lb 71.7 / 97.1 kg | 221 / 258 lb 100.2 / 117 kg |
| 230 lb 104.3 kg | 65 / 129 lb 29.5 / 58.5 kg | 108 / 175 lb 49 / 79.4 kg | 162 / 220 lb 73.5 / 99.8 kg | 227 / 266 lb 103 / 120.7 kg |
| 240 lb 108.9 kg | 67 / 133 lb 30.4 / 60.3 kg | 111 / 180 lb 50.3 / 81.6 kg | 167 / 227 lb 75.7 / 103 kg | 234 / 273 lb 106.1 / 123.8 kg |
| 250 lb 113.4 kg | 68 / 137 lb 30.8 / 62.1 kg | 114 / 185 lb 51.7 / 83.9 kg | 172 / 233 lb 78 / 105.7 kg | 240 / 281 lb 108.9 / 127.5 kg |
| 260 lb 117.9 kg | 70 / 141 lb 31.8 / 64 kg | 117 / 190 lb 53.1 / 86.2 kg | 176 / 239 lb 79.8 / 108.4 kg | 247 / 288 lb 112 / 130.6 kg |
| 270 lb 122.5 kg | 72 / 144 lb 32.7 / 65.3 kg | 120 / 195 lb 54.4 / 88.5 kg | 181 / 245 lb 82.1 / 111.1 kg | 253 / 296 lb 114.8 / 134.3 kg |
| 280 lb 127 kg | 74 / 148 lb 33.6 / 67.1 kg | 123 / 199 lb 55.8 / 90.3 kg | 185 / 251 lb 83.9 / 113.9 kg | 259 / 303 lb 117.5 / 137.4 kg |
| 290 lb 131.5 kg | 76 / 151 lb 34.5 / 68.5 kg | 126 / 204 lb 57.2 / 92.5 kg | 190 / 257 lb 86.2 / 116.6 kg | 265 / 310 lb 120.2 / 140.6 kg |
| 300 lb 136.1 kg | 77 / 155 lb 34.9 / 70.3 kg | 129 / 209 lb 58.5 / 94.8 kg | 194 / 263 lb 88 / 119.3 kg | 271 / 317 lb 122.9 / 143.8 kg |
Women’s Triceps Pushdown vs Close-Grip Bench Press Standards
How to read the table: The first number is Triceps Pushdown; the second is Close-Grip 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 | 23 / 39 lb 10.4 / 17.7 kg | 40 / 54 lb 18.1 / 24.5 kg | 63 / 69 lb 28.6 / 31.3 kg | 92 / 89 lb 41.7 / 40.4 kg |
| 110 lb 49.9 kg | 24 / 41 lb 10.9 / 18.6 kg | 43 / 58 lb 19.5 / 26.3 kg | 67 / 73 lb 30.4 / 33.1 kg | 98 / 94 lb 44.5 / 42.6 kg |
| 120 lb 54.4 kg | 26 / 44 lb 11.8 / 20 kg | 46 / 61 lb 20.9 / 27.7 kg | 72 / 78 lb 32.7 / 35.4 kg | 103 / 100 lb 46.7 / 45.4 kg |
| 130 lb 59 kg | 27 / 46 lb 12.2 / 20.9 kg | 48 / 65 lb 21.8 / 29.5 kg | 75 / 82 lb 34 / 37.2 kg | 109 / 105 lb 49.4 / 47.6 kg |
| 140 lb 63.5 kg | 29 / 49 lb 13.2 / 22.2 kg | 51 / 68 lb 23.1 / 30.8 kg | 79 / 86 lb 35.8 / 39 kg | 115 / 111 lb 52.2 / 50.3 kg |
| 150 lb 68 kg | 30 / 51 lb 13.6 / 23.1 kg | 53 / 71 lb 24 / 32.2 kg | 83 / 90 lb 37.6 / 40.8 kg | 120 / 116 lb 54.4 / 52.6 kg |
| 160 lb 72.6 kg | 31 / 53 lb 14.1 / 24 kg | 55 / 74 lb 24.9 / 33.6 kg | 87 / 94 lb 39.5 / 42.6 kg | 125 / 121 lb 56.7 / 54.9 kg |
| 170 lb 77.1 kg | 33 / 55 lb 15 / 24.9 kg | 58 / 77 lb 26.3 / 34.9 kg | 90 / 98 lb 40.8 / 44.5 kg | 130 / 126 lb 59 / 57.2 kg |
| 180 lb 81.6 kg | 34 / 58 lb 15.4 / 26.3 kg | 60 / 80 lb 27.2 / 36.3 kg | 94 / 102 lb 42.6 / 46.3 kg | 136 / 131 lb 61.7 / 59.4 kg |
| 190 lb 86.2 kg | 35 / 60 lb 15.9 / 27.2 kg | 62 / 83 lb 28.1 / 37.6 kg | 97 / 105 lb 44 / 47.6 kg | 140 / 136 lb 63.5 / 61.7 kg |
| 200 lb 90.7 kg | 36 / 62 lb 16.3 / 28.1 kg | 64 / 86 lb 29 / 39 kg | 101 / 109 lb 45.8 / 49.4 kg | 145 / 141 lb 65.8 / 64 kg |
| 210 lb 95.3 kg | 38 / 64 lb 17.2 / 29 kg | 66 / 89 lb 29.9 / 40.4 kg | 104 / 113 lb 47.2 / 51.3 kg | 150 / 145 lb 68 / 65.8 kg |
| 220 lb 99.8 kg | 39 / 66 lb 17.7 / 29.9 kg | 68 / 92 lb 30.8 / 41.7 kg | 107 / 116 lb 48.5 / 52.6 kg | 155 / 150 lb 70.3 / 68 kg |
| 230 lb 104.3 kg | 40 / 68 lb 18.1 / 30.8 kg | 70 / 94 lb 31.8 / 42.6 kg | 110 / 120 lb 49.9 / 54.4 kg | 160 / 154 lb 72.6 / 69.9 kg |
| 240 lb 108.9 kg | 41 / 70 lb 18.6 / 31.8 kg | 73 / 97 lb 33.1 / 44 kg | 114 / 123 lb 51.7 / 55.8 kg | 164 / 159 lb 74.4 / 72.1 kg |
How Your Triceps Pushdown vs Close Grip 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 triceps pushdown strength level
The standards use the sex-specific targets from the individual Triceps Pushdown 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 lift more without requiring strength to increase pound for pound.
3. 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.
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 triceps pushdown | Adjust triceps pushdown targets to exact bodyweight with the two-thirds rule. |
| Rate the close-grip bench press | Use total-barbell estimated max 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 Triceps Pushdown and Close Grip 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 close-grip bench press standard is higher; below zero means the triceps pushdown 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.
11.3 → 20.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the close-grip bench press standard minus the triceps pushdown standard. A plus sign means the close-grip bench press standard is higher. A minus sign means the triceps pushdown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +42 lb +19 kg | +43 lb +19.5 kg | +38 lb +17.3 kg | +25 lb +11.3 kg |
| 130 lb 59 kg | +45 lb +20.4 kg | +46 lb +20.8 kg | +40 lb +18.2 kg | +27 lb +12.3 kg |
| 140 lb 63.5 kg | +46 lb +20.9 kg | +48 lb +21.8 kg | +41 lb +18.6 kg | +28 lb +12.7 kg |
| 150 lb 68 kg | +48 lb +21.8 kg | +51 lb +23.2 kg | +44 lb +20 kg | +29 lb +13.1 kg |
| 160 lb 72.6 kg | +51 lb +23.2 kg | +52 lb +23.5 kg | +45 lb +20.4 kg | +31 lb +14.1 kg |
| 170 lb 77.1 kg | +53 lb +24.1 kg | +55 lb +25 kg | +47 lb +21.3 kg | +31 lb +14 kg |
| 180 lb 81.6 kg | +55 lb +25 kg | +57 lb +25.9 kg | +49 lb +22.2 kg | +33 lb +15 kg |
| 190 lb 86.2 kg | +57 lb +25.8 kg | +59 lb +26.8 kg | +51 lb +23.1 kg | +34 lb +15.4 kg |
| 200 lb 90.7 kg | +59 lb +26.7 kg | +61 lb +27.6 kg | +53 lb +24.1 kg | +35 lb +15.9 kg |
| 210 lb 95.3 kg | +61 lb +27.6 kg | +63 lb +28.5 kg | +54 lb +24.5 kg | +36 lb +16.3 kg |
| 220 lb 99.8 kg | +63 lb +28.6 kg | +65 lb +29.5 kg | +56 lb +25.4 kg | +37 lb +16.8 kg |
| 230 lb 104.3 kg | +64 lb +29 kg | +67 lb +30.4 kg | +58 lb +26.3 kg | +39 lb +17.7 kg |
| 240 lb 108.9 kg | +66 lb +29.9 kg | +69 lb +31.3 kg | +60 lb +27.3 kg | +39 lb +17.7 kg |
| 250 lb 113.4 kg | +69 lb +31.3 kg | +71 lb +32.2 kg | +61 lb +27.7 kg | +41 lb +18.6 kg |
| 260 lb 117.9 kg | +71 lb +32.2 kg | +73 lb +33.1 kg | +63 lb +28.6 kg | +41 lb +18.6 kg |
| 270 lb 122.5 kg | +72 lb +32.6 kg | +75 lb +34.1 kg | +64 lb +29 kg | +43 lb +19.5 kg |
| 280 lb 127 kg | +74 lb +33.5 kg | +76 lb +34.5 kg | +66 lb +30 kg | +44 lb +19.9 kg |
| 290 lb 131.5 kg | +75 lb +34 kg | +78 lb +35.3 kg | +67 lb +30.4 kg | +45 lb +20.4 kg |
| 300 lb 136.1 kg | +78 lb +35.4 kg | +80 lb +36.3 kg | +69 lb +31.3 kg | +46 lb +20.9 kg |
How Women’s Triceps Pushdown and Close Grip Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, and Advanced at every displayed bodyweight.
1.3 → 2.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the close-grip bench press standard minus the triceps pushdown standard. A plus sign means the close-grip bench press standard is higher. A minus sign means the triceps pushdown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +16 lb +7.3 kg | +14 lb +6.4 kg | +6 lb +2.7 kg | −3 lb −1.3 kg |
| 110 lb 49.9 kg | +17 lb +7.7 kg | +15 lb +6.8 kg | +6 lb +2.7 kg | −4 lb −1.9 kg |
| 120 lb 54.4 kg | +18 lb +8.2 kg | +15 lb +6.8 kg | +6 lb +2.7 kg | −3 lb −1.3 kg |
| 130 lb 59 kg | +19 lb +8.7 kg | +17 lb +7.7 kg | +7 lb +3.2 kg | −4 lb −1.8 kg |
| 140 lb 63.5 kg | +20 lb +9 kg | +17 lb +7.7 kg | +7 lb +3.2 kg | −4 lb −1.9 kg |
| 150 lb 68 kg | +21 lb +9.5 kg | +18 lb +8.2 kg | +7 lb +3.2 kg | −4 lb −1.8 kg |
| 160 lb 72.6 kg | +22 lb +9.9 kg | +19 lb +8.7 kg | +7 lb +3.1 kg | −4 lb −1.8 kg |
| 170 lb 77.1 kg | +22 lb +9.9 kg | +19 lb +8.6 kg | +8 lb +3.7 kg | −4 lb −1.8 kg |
| 180 lb 81.6 kg | +24 lb +10.9 kg | +20 lb +9.1 kg | +8 lb +3.7 kg | −5 lb −2.3 kg |
| 190 lb 86.2 kg | +25 lb +11.3 kg | +21 lb +9.5 kg | +8 lb +3.6 kg | −4 lb −1.8 kg |
| 200 lb 90.7 kg | +26 lb +11.8 kg | +22 lb +10 kg | +8 lb +3.6 kg | −4 lb −1.8 kg |
| 210 lb 95.3 kg | +26 lb +11.8 kg | +23 lb +10.5 kg | +9 lb +4.1 kg | −5 lb −2.2 kg |
| 220 lb 99.8 kg | +27 lb +12.2 kg | +24 lb +10.9 kg | +9 lb +4.1 kg | −5 lb −2.3 kg |
| 230 lb 104.3 kg | +28 lb +12.7 kg | +24 lb +10.8 kg | +10 lb +4.5 kg | −6 lb −2.7 kg |
| 240 lb 108.9 kg | +29 lb +13.2 kg | +24 lb +10.9 kg | +9 lb +4.1 kg | −5 lb −2.3 kg |
Triceps Pushdown and Close Grip Bench Press Exercises Used by This Calculator
This calculator uses a strict triceps pushdown and a strict barbell close-grip bench press. Use strict canonical Triceps Pushdown and Close Grip Bench Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Triceps Pushdown
Follow the individual Triceps Pushdown calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
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 recent Triceps Pushdown result and one recent Close Grip Bench Press result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Triceps Pushdown (Cable) — View the individual Triceps Pushdown standards and next strength-level target.
- Barbell Close-Grip Bench Press — View the individual Close-Grip Bench Press standards and next strength-level target.
- Barbell Floor Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Reverse Grip Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Incline Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.