Close Grip Bench Press vs Tricep Rope Pushdown Strength Standards
Compare your close-grip bench press and tricep rope pushdown 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.
Use each exercise's canonical input: Total barbell weight for Close Grip Bench Press and Displayed machine or cable resistance for Tricep Rope Pushdown. 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 High cable station with rope attachment. 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 Tricep Rope Pushdown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the close-grip bench press and tricep rope pushdown 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 tricep rope pushdown.
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 / Tricep Rope Pushdown, 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 Tricep Rope Pushdown Standards
How to read the table: The first number is Close-Grip Bench Press; the second is Tricep Rope Pushdown. 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 / 39 lb 38.1 / 17.7 kg | 113 / 66 lb 51.3 / 29.9 kg | 143 / 101 lb 64.9 / 45.8 kg | 172 / 140 lb 78 / 63.5 kg |
| 130 lb 59 kg | 89 / 41 lb 40.4 / 18.6 kg | 120 / 69 lb 54.4 / 31.3 kg | 151 / 106 lb 68.5 / 48.1 kg | 182 / 148 lb 82.6 / 67.1 kg |
| 140 lb 63.5 kg | 93 / 43 lb 42.2 / 19.5 kg | 126 / 73 lb 57.2 / 33.1 kg | 158 / 112 lb 71.7 / 50.8 kg | 191 / 155 lb 86.6 / 70.3 kg |
| 150 lb 68 kg | 97 / 45 lb 44 / 20.4 kg | 132 / 76 lb 59.9 / 34.5 kg | 166 / 117 lb 75.3 / 53.1 kg | 200 / 162 lb 90.7 / 73.5 kg |
| 160 lb 72.6 kg | 102 / 47 lb 46.3 / 21.3 kg | 137 / 79 lb 62.1 / 35.8 kg | 173 / 122 lb 78.5 / 55.3 kg | 209 / 169 lb 94.8 / 76.7 kg |
| 170 lb 77.1 kg | 106 / 49 lb 48.1 / 22.2 kg | 143 / 83 lb 64.9 / 37.6 kg | 180 / 127 lb 81.6 / 57.6 kg | 217 / 176 lb 98.4 / 79.8 kg |
| 180 lb 81.6 kg | 110 / 51 lb 49.9 / 23.1 kg | 149 / 86 lb 67.6 / 39 kg | 187 / 132 lb 84.8 / 59.9 kg | 226 / 183 lb 102.5 / 83 kg |
| 190 lb 86.2 kg | 114 / 53 lb 51.7 / 24 kg | 154 / 89 lb 69.9 / 40.4 kg | 194 / 137 lb 88 / 62.1 kg | 234 / 190 lb 106.1 / 86.2 kg |
| 200 lb 90.7 kg | 118 / 55 lb 53.5 / 24.9 kg | 159 / 92 lb 72.1 / 41.7 kg | 201 / 142 lb 91.2 / 64.4 kg | 242 / 197 lb 109.8 / 89.4 kg |
| 210 lb 95.3 kg | 122 / 57 lb 55.3 / 25.9 kg | 165 / 95 lb 74.8 / 43.1 kg | 207 / 146 lb 93.9 / 66.2 kg | 250 / 203 lb 113.4 / 92.1 kg |
| 220 lb 99.8 kg | 126 / 58 lb 57.2 / 26.3 kg | 170 / 98 lb 77.1 / 44.5 kg | 214 / 151 lb 97.1 / 68.5 kg | 258 / 210 lb 117 / 95.3 kg |
| 230 lb 104.3 kg | 129 / 60 lb 58.5 / 27.2 kg | 175 / 101 lb 79.4 / 45.8 kg | 220 / 156 lb 99.8 / 70.8 kg | 266 / 216 lb 120.7 / 98 kg |
| 240 lb 108.9 kg | 133 / 62 lb 60.3 / 28.1 kg | 180 / 104 lb 81.6 / 47.2 kg | 227 / 160 lb 103 / 72.6 kg | 273 / 222 lb 123.8 / 100.7 kg |
| 250 lb 113.4 kg | 137 / 64 lb 62.1 / 29 kg | 185 / 107 lb 83.9 / 48.5 kg | 233 / 165 lb 105.7 / 74.8 kg | 281 / 228 lb 127.5 / 103.4 kg |
| 260 lb 117.9 kg | 141 / 65 lb 64 / 29.5 kg | 190 / 110 lb 86.2 / 49.9 kg | 239 / 169 lb 108.4 / 76.7 kg | 288 / 234 lb 130.6 / 106.1 kg |
| 270 lb 122.5 kg | 144 / 67 lb 65.3 / 30.4 kg | 195 / 112 lb 88.5 / 50.8 kg | 245 / 173 lb 111.1 / 78.5 kg | 296 / 240 lb 134.3 / 108.9 kg |
| 280 lb 127 kg | 148 / 69 lb 67.1 / 31.3 kg | 199 / 115 lb 90.3 / 52.2 kg | 251 / 177 lb 113.9 / 80.3 kg | 303 / 246 lb 137.4 / 111.6 kg |
| 290 lb 131.5 kg | 151 / 70 lb 68.5 / 31.8 kg | 204 / 118 lb 92.5 / 53.5 kg | 257 / 182 lb 116.6 / 82.6 kg | 310 / 252 lb 140.6 / 114.3 kg |
| 300 lb 136.1 kg | 155 / 72 lb 70.3 / 32.7 kg | 209 / 121 lb 94.8 / 54.9 kg | 263 / 186 lb 119.3 / 84.4 kg | 317 / 258 lb 143.8 / 117 kg |
Women’s Close-Grip Bench Press vs Tricep Rope Pushdown Standards
How to read the table: The first number is Close-Grip Bench Press; the second is Tricep Rope Pushdown. 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 / 38 lb 24.5 / 17.2 kg | 69 / 60 lb 31.3 / 27.2 kg | 89 / 87 lb 40.4 / 39.5 kg |
| 110 lb 49.9 kg | 41 / 22 lb 18.6 / 10 kg | 58 / 41 lb 26.3 / 18.6 kg | 73 / 63 lb 33.1 / 28.6 kg | 94 / 93 lb 42.6 / 42.2 kg |
| 120 lb 54.4 kg | 44 / 23 lb 20 / 10.4 kg | 61 / 43 lb 27.7 / 19.5 kg | 78 / 67 lb 35.4 / 30.4 kg | 100 / 98 lb 45.4 / 44.5 kg |
| 130 lb 59 kg | 46 / 25 lb 20.9 / 11.3 kg | 65 / 45 lb 29.5 / 20.4 kg | 82 / 71 lb 37.2 / 32.2 kg | 105 / 104 lb 47.6 / 47.2 kg |
| 140 lb 63.5 kg | 49 / 26 lb 22.2 / 11.8 kg | 68 / 48 lb 30.8 / 21.8 kg | 86 / 74 lb 39 / 33.6 kg | 111 / 109 lb 50.3 / 49.4 kg |
| 150 lb 68 kg | 51 / 27 lb 23.1 / 12.2 kg | 71 / 50 lb 32.2 / 22.7 kg | 90 / 78 lb 40.8 / 35.4 kg | 116 / 114 lb 52.6 / 51.7 kg |
| 160 lb 72.6 kg | 53 / 28 lb 24 / 12.7 kg | 74 / 52 lb 33.6 / 23.6 kg | 94 / 81 lb 42.6 / 36.7 kg | 121 / 119 lb 54.9 / 54 kg |
| 170 lb 77.1 kg | 55 / 29 lb 24.9 / 13.2 kg | 77 / 54 lb 34.9 / 24.5 kg | 98 / 85 lb 44.5 / 38.6 kg | 126 / 124 lb 57.2 / 56.2 kg |
| 180 lb 81.6 kg | 58 / 30 lb 26.3 / 13.6 kg | 80 / 56 lb 36.3 / 25.4 kg | 102 / 88 lb 46.3 / 39.9 kg | 131 / 129 lb 59.4 / 58.5 kg |
| 190 lb 86.2 kg | 60 / 32 lb 27.2 / 14.5 kg | 83 / 59 lb 37.6 / 26.8 kg | 105 / 91 lb 47.6 / 41.3 kg | 136 / 133 lb 61.7 / 60.3 kg |
| 200 lb 90.7 kg | 62 / 33 lb 28.1 / 15 kg | 86 / 61 lb 39 / 27.7 kg | 109 / 94 lb 49.4 / 42.6 kg | 141 / 138 lb 64 / 62.6 kg |
| 210 lb 95.3 kg | 64 / 34 lb 29 / 15.4 kg | 89 / 63 lb 40.4 / 28.6 kg | 113 / 98 lb 51.3 / 44.5 kg | 145 / 143 lb 65.8 / 64.9 kg |
| 220 lb 99.8 kg | 66 / 35 lb 29.9 / 15.9 kg | 92 / 65 lb 41.7 / 29.5 kg | 116 / 101 lb 52.6 / 45.8 kg | 150 / 147 lb 68 / 66.7 kg |
| 230 lb 104.3 kg | 68 / 36 lb 30.8 / 16.3 kg | 94 / 66 lb 42.6 / 29.9 kg | 120 / 104 lb 54.4 / 47.2 kg | 154 / 152 lb 69.9 / 68.9 kg |
| 240 lb 108.9 kg | 70 / 37 lb 31.8 / 16.8 kg | 97 / 68 lb 44 / 30.8 kg | 123 / 107 lb 55.8 / 48.5 kg | 159 / 156 lb 72.1 / 70.8 kg |
How Your Close Grip Bench Press vs Tricep Rope Pushdown 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 tricep rope pushdown strength level
The standards use the sex-specific thresholds from the individual Tricep Rope 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 larger lifters are expected to lift 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 tricep rope pushdown | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Tricep Rope Pushdown 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 tricep rope pushdown 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.
14.5 → 26.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the tricep rope pushdown standard minus the close-grip bench press standard. A plus sign means the tricep rope pushdown 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 | −45 lb −20.4 kg | −47 lb −21.4 kg | −42 lb −19.1 kg | −32 lb −14.5 kg |
| 130 lb 59 kg | −48 lb −21.8 kg | −51 lb −23.1 kg | −45 lb −20.4 kg | −34 lb −15.5 kg |
| 140 lb 63.5 kg | −50 lb −22.7 kg | −53 lb −24.1 kg | −46 lb −20.9 kg | −36 lb −16.3 kg |
| 150 lb 68 kg | −52 lb −23.6 kg | −56 lb −25.4 kg | −49 lb −22.2 kg | −38 lb −17.2 kg |
| 160 lb 72.6 kg | −55 lb −25 kg | −58 lb −26.3 kg | −51 lb −23.2 kg | −40 lb −18.1 kg |
| 170 lb 77.1 kg | −57 lb −25.9 kg | −60 lb −27.3 kg | −53 lb −24 kg | −41 lb −18.6 kg |
| 180 lb 81.6 kg | −59 lb −26.8 kg | −63 lb −28.6 kg | −55 lb −24.9 kg | −43 lb −19.5 kg |
| 190 lb 86.2 kg | −61 lb −27.7 kg | −65 lb −29.5 kg | −57 lb −25.9 kg | −44 lb −19.9 kg |
| 200 lb 90.7 kg | −63 lb −28.6 kg | −67 lb −30.4 kg | −59 lb −26.8 kg | −45 lb −20.4 kg |
| 210 lb 95.3 kg | −65 lb −29.4 kg | −70 lb −31.7 kg | −61 lb −27.7 kg | −47 lb −21.3 kg |
| 220 lb 99.8 kg | −68 lb −30.9 kg | −72 lb −32.6 kg | −63 lb −28.6 kg | −48 lb −21.7 kg |
| 230 lb 104.3 kg | −69 lb −31.3 kg | −74 lb −33.6 kg | −64 lb −29 kg | −50 lb −22.7 kg |
| 240 lb 108.9 kg | −71 lb −32.2 kg | −76 lb −34.4 kg | −67 lb −30.4 kg | −51 lb −23.1 kg |
| 250 lb 113.4 kg | −73 lb −33.1 kg | −78 lb −35.4 kg | −68 lb −30.9 kg | −53 lb −24.1 kg |
| 260 lb 117.9 kg | −76 lb −34.5 kg | −80 lb −36.3 kg | −70 lb −31.7 kg | −54 lb −24.5 kg |
| 270 lb 122.5 kg | −77 lb −34.9 kg | −83 lb −37.7 kg | −72 lb −32.6 kg | −56 lb −25.4 kg |
| 280 lb 127 kg | −79 lb −35.8 kg | −84 lb −38.1 kg | −74 lb −33.6 kg | −57 lb −25.8 kg |
| 290 lb 131.5 kg | −81 lb −36.7 kg | −86 lb −39 kg | −75 lb −34 kg | −58 lb −26.3 kg |
| 300 lb 136.1 kg | −83 lb −37.6 kg | −88 lb −39.9 kg | −77 lb −34.9 kg | −59 lb −26.8 kg |
How Women’s Close Grip Bench Press and Tricep Rope Pushdown Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
0.9 → 1.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the tricep rope pushdown standard minus the close-grip bench press standard. A plus sign means the tricep rope pushdown 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 | −16 lb −7.3 kg | −9 lb −4.1 kg | −2 lb −0.9 kg |
| 110 lb 49.9 kg | −19 lb −8.6 kg | −17 lb −7.7 kg | −10 lb −4.5 kg | −1 lb −0.4 kg |
| 120 lb 54.4 kg | −21 lb −9.6 kg | −18 lb −8.2 kg | −11 lb −5 kg | −2 lb −0.9 kg |
| 130 lb 59 kg | −21 lb −9.6 kg | −20 lb −9.1 kg | −11 lb −5 kg | −1 lb −0.4 kg |
| 140 lb 63.5 kg | −23 lb −10.4 kg | −20 lb −9 kg | −12 lb −5.4 kg | −2 lb −0.9 kg |
| 150 lb 68 kg | −24 lb −10.9 kg | −21 lb −9.5 kg | −12 lb −5.4 kg | −2 lb −0.9 kg |
| 160 lb 72.6 kg | −25 lb −11.3 kg | −22 lb −10 kg | −13 lb −5.9 kg | −2 lb −0.9 kg |
| 170 lb 77.1 kg | −26 lb −11.7 kg | −23 lb −10.4 kg | −13 lb −5.9 kg | −2 lb −1 kg |
| 180 lb 81.6 kg | −28 lb −12.7 kg | −24 lb −10.9 kg | −14 lb −6.4 kg | −2 lb −0.9 kg |
| 190 lb 86.2 kg | −28 lb −12.7 kg | −24 lb −10.8 kg | −14 lb −6.3 kg | −3 lb −1.4 kg |
| 200 lb 90.7 kg | −29 lb −13.1 kg | −25 lb −11.3 kg | −15 lb −6.8 kg | −3 lb −1.4 kg |
| 210 lb 95.3 kg | −30 lb −13.6 kg | −26 lb −11.8 kg | −15 lb −6.8 kg | −2 lb −0.9 kg |
| 220 lb 99.8 kg | −31 lb −14 kg | −27 lb −12.2 kg | −15 lb −6.8 kg | −3 lb −1.3 kg |
| 230 lb 104.3 kg | −32 lb −14.5 kg | −28 lb −12.7 kg | −16 lb −7.2 kg | −2 lb −1 kg |
| 240 lb 108.9 kg | −33 lb −15 kg | −29 lb −13.2 kg | −16 lb −7.3 kg | −3 lb −1.3 kg |
Close Grip Bench Press and Tricep Rope Pushdown Exercises Used by This Calculator
This calculator uses a strict barbell close-grip bench press and a strict tricep rope pushdown test. Use strict canonical Close Grip Bench Press and Tricep Rope Pushdown 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.
Use the canonical Tricep Rope Pushdown setup and load convention
High cable station with rope attachment Both hands hold the rope Elbows stay close to torso Controlled flexed-elbow start Full elbow extension at lockout Controlled cable return No stack bounce or plate slam No torso lean, hip drive, or knee dip No shoulder extension to finish reps No attachment swapping Raw lifting only
Enter one recent Close Grip Bench Press result and one recent Tricep Rope Pushdown result
Use each exercise’s canonical input: Total barbell weight for Close Grip Bench Press and Displayed machine or cable resistance for Tricep Rope Pushdown.
Related Tools
- Barbell Close-Grip Bench Press — View the individual Close-Grip Bench Press standards and next strength-level target.
- Tricep Rope Pushdown — View the individual Tricep Rope Pushdown standards and next strength-level target.
- Triceps Pushdown (Cable) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Lying Barbell Triceps Extensions — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Triceps Extension — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Lying Triceps Extensions — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.