Close Grip Bench Press vs Decline Barbell Bench Press Strength Standards
Compare your close-grip bench press and decline barbell 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 working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a close-grip barbell bench press with a stable bench setup, controlled chest touch, narrow repeatable grip, and full elbow lockout without assistance and a strict raw decline barbell bench press from controlled lower-chest or upper-abdomen contact to full elbow extension. 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 Decline Barbell Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the close-grip bench press and decline barbell 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 decline barbell 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 / Decline Barbell 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 Decline Barbell Bench Press Standards
How to read the table: The first number is Close-Grip Bench Press; the second is Decline Barbell 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 / 98 lb 38.1 / 44.5 kg | 113 / 116 lb 51.3 / 52.6 kg | 143 / 135 lb 64.9 / 61.2 kg | 172 / 171 lb 78 / 77.6 kg |
| 130 lb 59 kg | 89 / 103 lb 40.4 / 46.7 kg | 120 / 123 lb 54.4 / 55.8 kg | 151 / 143 lb 68.5 / 64.9 kg | 182 / 180 lb 82.6 / 81.6 kg |
| 140 lb 63.5 kg | 93 / 109 lb 42.2 / 49.4 kg | 126 / 129 lb 57.2 / 58.5 kg | 158 / 150 lb 71.7 / 68 kg | 191 / 189 lb 86.6 / 85.7 kg |
| 150 lb 68 kg | 97 / 114 lb 44 / 51.7 kg | 132 / 135 lb 59.9 / 61.2 kg | 166 / 157 lb 75.3 / 71.2 kg | 200 / 198 lb 90.7 / 89.8 kg |
| 160 lb 72.6 kg | 102 / 119 lb 46.3 / 54 kg | 137 / 141 lb 62.1 / 64 kg | 173 / 164 lb 78.5 / 74.4 kg | 209 / 207 lb 94.8 / 93.9 kg |
| 170 lb 77.1 kg | 106 / 123 lb 48.1 / 55.8 kg | 143 / 147 lb 64.9 / 66.7 kg | 180 / 171 lb 81.6 / 77.6 kg | 217 / 215 lb 98.4 / 97.5 kg |
| 180 lb 81.6 kg | 110 / 128 lb 49.9 / 58.1 kg | 149 / 152 lb 67.6 / 68.9 kg | 187 / 177 lb 84.8 / 80.3 kg | 226 / 224 lb 102.5 / 101.6 kg |
| 190 lb 86.2 kg | 114 / 133 lb 51.7 / 60.3 kg | 154 / 158 lb 69.9 / 71.7 kg | 194 / 184 lb 88 / 83.5 kg | 234 / 232 lb 106.1 / 105.2 kg |
| 200 lb 90.7 kg | 118 / 138 lb 53.5 / 62.6 kg | 159 / 163 lb 72.1 / 73.9 kg | 201 / 190 lb 91.2 / 86.2 kg | 242 / 240 lb 109.8 / 108.9 kg |
| 210 lb 95.3 kg | 122 / 142 lb 55.3 / 64.4 kg | 165 / 169 lb 74.8 / 76.7 kg | 207 / 197 lb 93.9 / 89.4 kg | 250 / 248 lb 113.4 / 112.5 kg |
| 220 lb 99.8 kg | 126 / 147 lb 57.2 / 66.7 kg | 170 / 174 lb 77.1 / 78.9 kg | 214 / 203 lb 97.1 / 92.1 kg | 258 / 256 lb 117 / 116.1 kg |
| 230 lb 104.3 kg | 129 / 151 lb 58.5 / 68.5 kg | 175 / 179 lb 79.4 / 81.2 kg | 220 / 209 lb 99.8 / 94.8 kg | 266 / 264 lb 120.7 / 119.7 kg |
| 240 lb 108.9 kg | 133 / 155 lb 60.3 / 70.3 kg | 180 / 185 lb 81.6 / 83.9 kg | 227 / 215 lb 103 / 97.5 kg | 273 / 271 lb 123.8 / 122.9 kg |
| 250 lb 113.4 kg | 137 / 160 lb 62.1 / 72.6 kg | 185 / 190 lb 83.9 / 86.2 kg | 233 / 221 lb 105.7 / 100.2 kg | 281 / 279 lb 127.5 / 126.6 kg |
| 260 lb 117.9 kg | 141 / 164 lb 64 / 74.4 kg | 190 / 195 lb 86.2 / 88.5 kg | 239 / 227 lb 108.4 / 103 kg | 288 / 286 lb 130.6 / 129.7 kg |
| 270 lb 122.5 kg | 144 / 168 lb 65.3 / 76.2 kg | 195 / 200 lb 88.5 / 90.7 kg | 245 / 233 lb 111.1 / 105.7 kg | 296 / 293 lb 134.3 / 132.9 kg |
| 280 lb 127 kg | 148 / 172 lb 67.1 / 78 kg | 199 / 205 lb 90.3 / 93 kg | 251 / 238 lb 113.9 / 108 kg | 303 / 300 lb 137.4 / 136.1 kg |
| 290 lb 131.5 kg | 151 / 176 lb 68.5 / 79.8 kg | 204 / 209 lb 92.5 / 94.8 kg | 257 / 244 lb 116.6 / 110.7 kg | 310 / 308 lb 140.6 / 139.7 kg |
| 300 lb 136.1 kg | 155 / 180 lb 70.3 / 81.6 kg | 209 / 214 lb 94.8 / 97.1 kg | 263 / 249 lb 119.3 / 112.9 kg | 317 / 315 lb 143.8 / 142.9 kg |
Women’s Close-Grip Bench Press vs Decline Barbell Bench Press Standards
How to read the table: The first number is Close-Grip Bench Press; the second is Decline Barbell 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 / 47 lb 17.7 / 21.3 kg | 54 / 59 lb 24.5 / 26.8 kg | 69 / 72 lb 31.3 / 32.7 kg | 89 / 94 lb 40.4 / 42.6 kg |
| 110 lb 49.9 kg | 41 / 50 lb 18.6 / 22.7 kg | 58 / 63 lb 26.3 / 28.6 kg | 73 / 77 lb 33.1 / 34.9 kg | 94 / 100 lb 42.6 / 45.4 kg |
| 120 lb 54.4 kg | 44 / 53 lb 20 / 24 kg | 61 / 66 lb 27.7 / 29.9 kg | 78 / 82 lb 35.4 / 37.2 kg | 100 / 106 lb 45.4 / 48.1 kg |
| 130 lb 59 kg | 46 / 55 lb 20.9 / 24.9 kg | 65 / 70 lb 29.5 / 31.8 kg | 82 / 86 lb 37.2 / 39 kg | 105 / 112 lb 47.6 / 50.8 kg |
| 140 lb 63.5 kg | 49 / 58 lb 22.2 / 26.3 kg | 68 / 74 lb 30.8 / 33.6 kg | 86 / 91 lb 39 / 41.3 kg | 111 / 117 lb 50.3 / 53.1 kg |
| 150 lb 68 kg | 51 / 61 lb 23.1 / 27.7 kg | 71 / 77 lb 32.2 / 34.9 kg | 90 / 95 lb 40.8 / 43.1 kg | 116 / 123 lb 52.6 / 55.8 kg |
| 160 lb 72.6 kg | 53 / 64 lb 24 / 29 kg | 74 / 80 lb 33.6 / 36.3 kg | 94 / 99 lb 42.6 / 44.9 kg | 121 / 128 lb 54.9 / 58.1 kg |
| 170 lb 77.1 kg | 55 / 66 lb 24.9 / 29.9 kg | 77 / 84 lb 34.9 / 38.1 kg | 98 / 103 lb 44.5 / 46.7 kg | 126 / 134 lb 57.2 / 60.8 kg |
| 180 lb 81.6 kg | 58 / 69 lb 26.3 / 31.3 kg | 80 / 87 lb 36.3 / 39.5 kg | 102 / 107 lb 46.3 / 48.5 kg | 131 / 139 lb 59.4 / 63 kg |
| 190 lb 86.2 kg | 60 / 71 lb 27.2 / 32.2 kg | 83 / 90 lb 37.6 / 40.8 kg | 105 / 111 lb 47.6 / 50.3 kg | 136 / 144 lb 61.7 / 65.3 kg |
| 200 lb 90.7 kg | 62 / 74 lb 28.1 / 33.6 kg | 86 / 93 lb 39 / 42.2 kg | 109 / 115 lb 49.4 / 52.2 kg | 141 / 149 lb 64 / 67.6 kg |
| 210 lb 95.3 kg | 64 / 76 lb 29 / 34.5 kg | 89 / 96 lb 40.4 / 43.5 kg | 113 / 119 lb 51.3 / 54 kg | 145 / 154 lb 65.8 / 69.9 kg |
| 220 lb 99.8 kg | 66 / 79 lb 29.9 / 35.8 kg | 92 / 99 lb 41.7 / 44.9 kg | 116 / 123 lb 52.6 / 55.8 kg | 150 / 159 lb 68 / 72.1 kg |
| 230 lb 104.3 kg | 68 / 81 lb 30.8 / 36.7 kg | 94 / 102 lb 42.6 / 46.3 kg | 120 / 126 lb 54.4 / 57.2 kg | 154 / 164 lb 69.9 / 74.4 kg |
| 240 lb 108.9 kg | 70 / 83 lb 31.8 / 37.6 kg | 97 / 105 lb 44 / 47.6 kg | 123 / 130 lb 55.8 / 59 kg | 159 / 168 lb 72.1 / 76.2 kg |
How Your Close Grip Bench Press vs Decline Barbell 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 decline barbell bench press strength level
The standards use the sex-specific strength levels from the individual Decline Barbell 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 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 decline barbell bench press | Adjust decline barbell bench 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 Decline Barbell 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 decline barbell 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 and Intermediate at every displayed bodyweight.
0.4 → 0.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the decline barbell bench press standard minus the close-grip bench press standard. A plus sign means the decline barbell 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 | +14 lb +6.4 kg | +3 lb +1.3 kg | −8 lb −3.7 kg | −1 lb −0.4 kg |
| 130 lb 59 kg | +14 lb +6.3 kg | +3 lb +1.4 kg | −8 lb −3.6 kg | −2 lb −1 kg |
| 140 lb 63.5 kg | +16 lb +7.2 kg | +3 lb +1.3 kg | −8 lb −3.7 kg | −2 lb −0.9 kg |
| 150 lb 68 kg | +17 lb +7.7 kg | +3 lb +1.3 kg | −9 lb −4.1 kg | −2 lb −0.9 kg |
| 160 lb 72.6 kg | +17 lb +7.7 kg | +4 lb +1.9 kg | −9 lb −4.1 kg | −2 lb −0.9 kg |
| 170 lb 77.1 kg | +17 lb +7.7 kg | +4 lb +1.8 kg | −9 lb −4 kg | −2 lb −0.9 kg |
| 180 lb 81.6 kg | +18 lb +8.2 kg | +3 lb +1.3 kg | −10 lb −4.5 kg | −2 lb −0.9 kg |
| 190 lb 86.2 kg | +19 lb +8.6 kg | +4 lb +1.8 kg | −10 lb −4.5 kg | −2 lb −0.9 kg |
| 200 lb 90.7 kg | +20 lb +9.1 kg | +4 lb +1.8 kg | −11 lb −5 kg | −2 lb −0.9 kg |
| 210 lb 95.3 kg | +20 lb +9.1 kg | +4 lb +1.9 kg | −10 lb −4.5 kg | −2 lb −0.9 kg |
| 220 lb 99.8 kg | +21 lb +9.5 kg | +4 lb +1.8 kg | −11 lb −5 kg | −2 lb −0.9 kg |
| 230 lb 104.3 kg | +22 lb +10 kg | +4 lb +1.8 kg | −11 lb −5 kg | −2 lb −1 kg |
| 240 lb 108.9 kg | +22 lb +10 kg | +5 lb +2.3 kg | −12 lb −5.5 kg | −2 lb −0.9 kg |
| 250 lb 113.4 kg | +23 lb +10.5 kg | +5 lb +2.3 kg | −12 lb −5.5 kg | −2 lb −0.9 kg |
| 260 lb 117.9 kg | +23 lb +10.4 kg | +5 lb +2.3 kg | −12 lb −5.4 kg | −2 lb −0.9 kg |
| 270 lb 122.5 kg | +24 lb +10.9 kg | +5 lb +2.2 kg | −12 lb −5.4 kg | −3 lb −1.4 kg |
| 280 lb 127 kg | +24 lb +10.9 kg | +6 lb +2.7 kg | −13 lb −5.9 kg | −3 lb −1.3 kg |
| 290 lb 131.5 kg | +25 lb +11.3 kg | +5 lb +2.3 kg | −13 lb −5.9 kg | −2 lb −0.9 kg |
| 300 lb 136.1 kg | +25 lb +11.3 kg | +5 lb +2.3 kg | −14 lb −6.4 kg | −2 lb −0.9 kg |
How Women’s Close Grip Bench Press and Decline Barbell 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.
2.2 → 4.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the decline barbell bench press standard minus the close-grip bench press standard. A plus sign means the decline barbell 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 | +8 lb +3.6 kg | +5 lb +2.3 kg | +3 lb +1.4 kg | +5 lb +2.2 kg |
| 110 lb 49.9 kg | +9 lb +4.1 kg | +5 lb +2.3 kg | +4 lb +1.8 kg | +6 lb +2.8 kg |
| 120 lb 54.4 kg | +9 lb +4 kg | +5 lb +2.2 kg | +4 lb +1.8 kg | +6 lb +2.7 kg |
| 130 lb 59 kg | +9 lb +4 kg | +5 lb +2.3 kg | +4 lb +1.8 kg | +7 lb +3.2 kg |
| 140 lb 63.5 kg | +9 lb +4.1 kg | +6 lb +2.8 kg | +5 lb +2.3 kg | +6 lb +2.8 kg |
| 150 lb 68 kg | +10 lb +4.6 kg | +6 lb +2.7 kg | +5 lb +2.3 kg | +7 lb +3.2 kg |
| 160 lb 72.6 kg | +11 lb +5 kg | +6 lb +2.7 kg | +5 lb +2.3 kg | +7 lb +3.2 kg |
| 170 lb 77.1 kg | +11 lb +5 kg | +7 lb +3.2 kg | +5 lb +2.2 kg | +8 lb +3.6 kg |
| 180 lb 81.6 kg | +11 lb +5 kg | +7 lb +3.2 kg | +5 lb +2.2 kg | +8 lb +3.6 kg |
| 190 lb 86.2 kg | +11 lb +5 kg | +7 lb +3.2 kg | +6 lb +2.7 kg | +8 lb +3.6 kg |
| 200 lb 90.7 kg | +12 lb +5.5 kg | +7 lb +3.2 kg | +6 lb +2.8 kg | +8 lb +3.6 kg |
| 210 lb 95.3 kg | +12 lb +5.5 kg | +7 lb +3.1 kg | +6 lb +2.7 kg | +9 lb +4.1 kg |
| 220 lb 99.8 kg | +13 lb +5.9 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +9 lb +4.1 kg |
| 230 lb 104.3 kg | +13 lb +5.9 kg | +8 lb +3.7 kg | +6 lb +2.8 kg | +10 lb +4.5 kg |
| 240 lb 108.9 kg | +13 lb +5.8 kg | +8 lb +3.6 kg | +7 lb +3.2 kg | +9 lb +4.1 kg |
Close Grip Bench Press and Decline Barbell Bench Press Exercises Used by This Calculator
This calculator uses a strict barbell close-grip bench press and a strict decline barbell bench press. Use strict canonical Close Grip Bench Press and Decline Barbell Bench Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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 total barbell weight on a fixed decline setup
Enter total barbell weight including the bar. Use a decline bench with the feet secured and hips in contact. Lower under control to clear lower-chest or upper-abdomen contact and press to full elbow extension with a consistent bar path. Do not count flat or incline presses, Smith-machine or machine presses, partial reps, bouncing, hip lift, unstable feet, assistance, or equipped lifting.
Enter one recent Close Grip Bench Press result and one recent Decline Barbell Bench Press result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. 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.
- Decline Barbell Bench Press — View the individual Decline Barbell Bench Press standards and next strength-level target.
- Archer Push Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Assisted Dip Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bench Pin Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bent Arm Pullover — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.