Larsen Press vs Close Grip Bench Press Strength Standards
Compare your Larsen press 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 working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict flat-bench Larsen press from controlled chest touch to full elbow lockout with no foot contact or leg drive 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.
Larsen Press vs Close Grip Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Larsen press 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 Larsen press 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 Larsen Press / 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 Larsen Press vs Close-Grip Bench Press Standards
How to read the table: The first number is Larsen Press; 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 | 77 / 84 lb 34.9 / 38.1 kg | 109 / 113 lb 49.4 / 51.3 kg | 143 / 143 lb 64.9 / 64.9 kg | 177 / 172 lb 80.3 / 78 kg |
| 130 lb 59 kg | 82 / 89 lb 37.2 / 40.4 kg | 115 / 120 lb 52.2 / 54.4 kg | 151 / 151 lb 68.5 / 68.5 kg | 187 / 182 lb 84.8 / 82.6 kg |
| 140 lb 63.5 kg | 86 / 93 lb 39 / 42.2 kg | 121 / 126 lb 54.9 / 57.2 kg | 158 / 158 lb 71.7 / 71.7 kg | 197 / 191 lb 89.4 / 86.6 kg |
| 150 lb 68 kg | 90 / 97 lb 40.8 / 44 kg | 126 / 132 lb 57.2 / 59.9 kg | 166 / 166 lb 75.3 / 75.3 kg | 206 / 200 lb 93.4 / 90.7 kg |
| 160 lb 72.6 kg | 94 / 102 lb 42.6 / 46.3 kg | 132 / 137 lb 59.9 / 62.1 kg | 173 / 173 lb 78.5 / 78.5 kg | 215 / 209 lb 97.5 / 94.8 kg |
| 170 lb 77.1 kg | 97 / 106 lb 44 / 48.1 kg | 137 / 143 lb 62.1 / 64.9 kg | 180 / 180 lb 81.6 / 81.6 kg | 224 / 217 lb 101.6 / 98.4 kg |
| 180 lb 81.6 kg | 101 / 110 lb 45.8 / 49.9 kg | 143 / 149 lb 64.9 / 67.6 kg | 187 / 187 lb 84.8 / 84.8 kg | 232 / 226 lb 105.2 / 102.5 kg |
| 190 lb 86.2 kg | 105 / 114 lb 47.6 / 51.7 kg | 148 / 154 lb 67.1 / 69.9 kg | 194 / 194 lb 88 / 88 kg | 241 / 234 lb 109.3 / 106.1 kg |
| 200 lb 90.7 kg | 109 / 118 lb 49.4 / 53.5 kg | 153 / 159 lb 69.4 / 72.1 kg | 201 / 201 lb 91.2 / 91.2 kg | 249 / 242 lb 112.9 / 109.8 kg |
| 210 lb 95.3 kg | 112 / 122 lb 50.8 / 55.3 kg | 158 / 165 lb 71.7 / 74.8 kg | 207 / 207 lb 93.9 / 93.9 kg | 258 / 250 lb 117 / 113.4 kg |
| 220 lb 99.8 kg | 116 / 126 lb 52.6 / 57.2 kg | 163 / 170 lb 73.9 / 77.1 kg | 214 / 214 lb 97.1 / 97.1 kg | 266 / 258 lb 120.7 / 117 kg |
| 230 lb 104.3 kg | 119 / 129 lb 54 / 58.5 kg | 168 / 175 lb 76.2 / 79.4 kg | 220 / 220 lb 99.8 / 99.8 kg | 274 / 266 lb 124.3 / 120.7 kg |
| 240 lb 108.9 kg | 123 / 133 lb 55.8 / 60.3 kg | 173 / 180 lb 78.5 / 81.6 kg | 227 / 227 lb 103 / 103 kg | 282 / 273 lb 127.9 / 123.8 kg |
| 250 lb 113.4 kg | 126 / 137 lb 57.2 / 62.1 kg | 178 / 185 lb 80.7 / 83.9 kg | 233 / 233 lb 105.7 / 105.7 kg | 289 / 281 lb 131.1 / 127.5 kg |
| 260 lb 117.9 kg | 129 / 141 lb 58.5 / 64 kg | 182 / 190 lb 82.6 / 86.2 kg | 239 / 239 lb 108.4 / 108.4 kg | 297 / 288 lb 134.7 / 130.6 kg |
| 270 lb 122.5 kg | 133 / 144 lb 60.3 / 65.3 kg | 187 / 195 lb 84.8 / 88.5 kg | 245 / 245 lb 111.1 / 111.1 kg | 305 / 296 lb 138.3 / 134.3 kg |
| 280 lb 127 kg | 136 / 148 lb 61.7 / 67.1 kg | 192 / 199 lb 87.1 / 90.3 kg | 251 / 251 lb 113.9 / 113.9 kg | 312 / 303 lb 141.5 / 137.4 kg |
| 290 lb 131.5 kg | 139 / 151 lb 63 / 68.5 kg | 196 / 204 lb 88.9 / 92.5 kg | 257 / 257 lb 116.6 / 116.6 kg | 319 / 310 lb 144.7 / 140.6 kg |
| 300 lb 136.1 kg | 142 / 155 lb 64.4 / 70.3 kg | 201 / 209 lb 91.2 / 94.8 kg | 263 / 263 lb 119.3 / 119.3 kg | 327 / 317 lb 148.3 / 143.8 kg |
Women’s Larsen Press vs Close-Grip Bench Press Standards
How to read the table: The first number is Larsen Press; 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 | 39 / 39 lb 17.7 / 17.7 kg | 57 / 54 lb 25.9 / 24.5 kg | 78 / 69 lb 35.4 / 31.3 kg | 98 / 89 lb 44.5 / 40.4 kg |
| 110 lb 49.9 kg | 41 / 41 lb 18.6 / 18.6 kg | 61 / 58 lb 27.7 / 26.3 kg | 83 / 73 lb 37.6 / 33.1 kg | 105 / 94 lb 47.6 / 42.6 kg |
| 120 lb 54.4 kg | 44 / 44 lb 20 / 20 kg | 65 / 61 lb 29.5 / 27.7 kg | 88 / 78 lb 39.9 / 35.4 kg | 111 / 100 lb 50.3 / 45.4 kg |
| 130 lb 59 kg | 46 / 46 lb 20.9 / 20.9 kg | 68 / 65 lb 30.8 / 29.5 kg | 93 / 82 lb 42.2 / 37.2 kg | 117 / 105 lb 53.1 / 47.6 kg |
| 140 lb 63.5 kg | 49 / 49 lb 22.2 / 22.2 kg | 72 / 68 lb 32.7 / 30.8 kg | 97 / 86 lb 44 / 39 kg | 123 / 111 lb 55.8 / 50.3 kg |
| 150 lb 68 kg | 51 / 51 lb 23.1 / 23.1 kg | 75 / 71 lb 34 / 32.2 kg | 102 / 90 lb 46.3 / 40.8 kg | 129 / 116 lb 58.5 / 52.6 kg |
| 160 lb 72.6 kg | 53 / 53 lb 24 / 24 kg | 78 / 74 lb 35.4 / 33.6 kg | 106 / 94 lb 48.1 / 42.6 kg | 135 / 121 lb 61.2 / 54.9 kg |
| 170 lb 77.1 kg | 55 / 55 lb 24.9 / 24.9 kg | 82 / 77 lb 37.2 / 34.9 kg | 111 / 98 lb 50.3 / 44.5 kg | 140 / 126 lb 63.5 / 57.2 kg |
| 180 lb 81.6 kg | 58 / 58 lb 26.3 / 26.3 kg | 85 / 80 lb 38.6 / 36.3 kg | 115 / 102 lb 52.2 / 46.3 kg | 146 / 131 lb 66.2 / 59.4 kg |
| 190 lb 86.2 kg | 60 / 60 lb 27.2 / 27.2 kg | 88 / 83 lb 39.9 / 37.6 kg | 119 / 105 lb 54 / 47.6 kg | 151 / 136 lb 68.5 / 61.7 kg |
| 200 lb 90.7 kg | 62 / 62 lb 28.1 / 28.1 kg | 91 / 86 lb 41.3 / 39 kg | 124 / 109 lb 56.2 / 49.4 kg | 156 / 141 lb 70.8 / 64 kg |
| 210 lb 95.3 kg | 64 / 64 lb 29 / 29 kg | 94 / 89 lb 42.6 / 40.4 kg | 128 / 113 lb 58.1 / 51.3 kg | 161 / 145 lb 73 / 65.8 kg |
| 220 lb 99.8 kg | 66 / 66 lb 29.9 / 29.9 kg | 97 / 92 lb 44 / 41.7 kg | 132 / 116 lb 59.9 / 52.6 kg | 167 / 150 lb 75.7 / 68 kg |
| 230 lb 104.3 kg | 68 / 68 lb 30.8 / 30.8 kg | 100 / 94 lb 45.4 / 42.6 kg | 136 / 120 lb 61.7 / 54.4 kg | 172 / 154 lb 78 / 69.9 kg |
| 240 lb 108.9 kg | 70 / 70 lb 31.8 / 31.8 kg | 103 / 97 lb 46.7 / 44 kg | 140 / 123 lb 63.5 / 55.8 kg | 176 / 159 lb 79.8 / 72.1 kg |
How Your Larsen Press 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 Larsen press strength level
The standards use the sex-specific strength levels from the individual Larsen 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.
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 Larsen press | Adjust Larsen press 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 Larsen Press 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 Larsen 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.
2.3 → 4.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the close-grip bench press standard minus the Larsen press standard. A plus sign means the close-grip bench press standard is higher. A minus sign means the Larsen press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.2 kg | +4 lb +1.9 kg | 0 lb 0 kg | −5 lb −2.3 kg |
| 130 lb 59 kg | +7 lb +3.2 kg | +5 lb +2.2 kg | 0 lb 0 kg | −5 lb −2.2 kg |
| 140 lb 63.5 kg | +7 lb +3.2 kg | +5 lb +2.3 kg | 0 lb 0 kg | −6 lb −2.8 kg |
| 150 lb 68 kg | +7 lb +3.2 kg | +6 lb +2.7 kg | 0 lb 0 kg | −6 lb −2.7 kg |
| 160 lb 72.6 kg | +8 lb +3.7 kg | +5 lb +2.2 kg | 0 lb 0 kg | −6 lb −2.7 kg |
| 170 lb 77.1 kg | +9 lb +4.1 kg | +6 lb +2.8 kg | 0 lb 0 kg | −7 lb −3.2 kg |
| 180 lb 81.6 kg | +9 lb +4.1 kg | +6 lb +2.7 kg | 0 lb 0 kg | −6 lb −2.7 kg |
| 190 lb 86.2 kg | +9 lb +4.1 kg | +6 lb +2.8 kg | 0 lb 0 kg | −7 lb −3.2 kg |
| 200 lb 90.7 kg | +9 lb +4.1 kg | +6 lb +2.7 kg | 0 lb 0 kg | −7 lb −3.1 kg |
| 210 lb 95.3 kg | +10 lb +4.5 kg | +7 lb +3.1 kg | 0 lb 0 kg | −8 lb −3.6 kg |
| 220 lb 99.8 kg | +10 lb +4.6 kg | +7 lb +3.2 kg | 0 lb 0 kg | −8 lb −3.7 kg |
| 230 lb 104.3 kg | +10 lb +4.5 kg | +7 lb +3.2 kg | 0 lb 0 kg | −8 lb −3.6 kg |
| 240 lb 108.9 kg | +10 lb +4.5 kg | +7 lb +3.1 kg | 0 lb 0 kg | −9 lb −4.1 kg |
| 250 lb 113.4 kg | +11 lb +4.9 kg | +7 lb +3.2 kg | 0 lb 0 kg | −8 lb −3.6 kg |
| 260 lb 117.9 kg | +12 lb +5.5 kg | +8 lb +3.6 kg | 0 lb 0 kg | −9 lb −4.1 kg |
| 270 lb 122.5 kg | +11 lb +5 kg | +8 lb +3.7 kg | 0 lb 0 kg | −9 lb −4 kg |
| 280 lb 127 kg | +12 lb +5.4 kg | +7 lb +3.2 kg | 0 lb 0 kg | −9 lb −4.1 kg |
| 290 lb 131.5 kg | +12 lb +5.5 kg | +8 lb +3.6 kg | 0 lb 0 kg | −9 lb −4.1 kg |
| 300 lb 136.1 kg | +13 lb +5.9 kg | +8 lb +3.6 kg | 0 lb 0 kg | −10 lb −4.5 kg |
How Women’s Larsen Press and Close Grip Bench Press Standards Differ
What the women’s data shows:
The Larsen press and close-grip bench press standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
4.1 → 7.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the close-grip bench press standard minus the Larsen press standard. A plus sign means the close-grip bench press standard is higher. A minus sign means the Larsen press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 0 lb 0 kg | −3 lb −1.4 kg | −9 lb −4.1 kg | −9 lb −4.1 kg |
| 110 lb 49.9 kg | 0 lb 0 kg | −3 lb −1.4 kg | −10 lb −4.5 kg | −11 lb −5 kg |
| 120 lb 54.4 kg | 0 lb 0 kg | −4 lb −1.8 kg | −10 lb −4.5 kg | −11 lb −4.9 kg |
| 130 lb 59 kg | 0 lb 0 kg | −3 lb −1.3 kg | −11 lb −5 kg | −12 lb −5.5 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | −4 lb −1.9 kg | −11 lb −5 kg | −12 lb −5.5 kg |
| 150 lb 68 kg | 0 lb 0 kg | −4 lb −1.8 kg | −12 lb −5.5 kg | −13 lb −5.9 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | −4 lb −1.8 kg | −12 lb −5.5 kg | −14 lb −6.3 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | −5 lb −2.3 kg | −13 lb −5.8 kg | −14 lb −6.3 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | −5 lb −2.3 kg | −13 lb −5.9 kg | −15 lb −6.8 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | −5 lb −2.3 kg | −14 lb −6.4 kg | −15 lb −6.8 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | −5 lb −2.3 kg | −15 lb −6.8 kg | −15 lb −6.8 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | −5 lb −2.2 kg | −15 lb −6.8 kg | −16 lb −7.2 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | −5 lb −2.3 kg | −16 lb −7.3 kg | −17 lb −7.7 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | −6 lb −2.8 kg | −16 lb −7.3 kg | −18 lb −8.1 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | −6 lb −2.7 kg | −17 lb −7.7 kg | −17 lb −7.7 kg |
Larsen Press and Close Grip Bench Press Exercises Used by This Calculator
This calculator uses a strict Larsen press and a strict barbell close-grip bench press. Use strict canonical Larsen Press and Close Grip Bench Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Keep both legs off the floor for every rep
Enter total straight-bar weight including bar and plates. Keep the upper back, shoulders, and hips controlled on a flat bench while both legs remain elevated or held off the floor. Lower to a consistent chest touch and press to full elbow lockout. Do not use foot contact, leg drive, hip bridge, bounce, boards, pins, partial reps, assistance, or a standard, paused, Spoto, floor, Smith-machine, dumbbell, or machine press substitution.
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 Larsen Press result and one recent Close Grip 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
- Larsen Press — View the individual Larsen Press standards and next strength-level target.
- Barbell Close-Grip Bench Press — View the individual Close-Grip Bench Press standards and next strength-level target.
- Paused Barbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Spoto Press — 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.
- Archer Push Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.