Barbell Bench Press vs Close Grip Standing Barbell Curl Strength Standards
Compare your bench press and close grip standing barbell curl against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. For the second exercise, complete strict close grip standing barbell curl repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Close Grip Standing Barbell Curl Strength Standards
The paired standards below show what the bench press and close grip standing barbell curl each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Bench Press / Close Grip Standing Barbell Curl in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Bench Press vs Close Grip Standing Barbell Curl Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg |
| Close Grip Standing Barbell Curl | 32 lb14.5 kg | 49 lb22.2 kg | 71 lb32.2 kg | 93 lb42.2 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Close Grip Standing Barbell Curl | 33 lb15 kg | 52 lb23.6 kg | 75 lb34 kg | 99 lb44.9 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Close Grip Standing Barbell Curl | 35 lb15.9 kg | 55 lb24.9 kg | 78 lb35.4 kg | 104 lb47.2 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Close Grip Standing Barbell Curl | 37 lb16.8 kg | 57 lb25.9 kg | 82 lb37.2 kg | 108 lb49 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Close Grip Standing Barbell Curl | 38 lb17.2 kg | 60 lb27.2 kg | 86 lb39 kg | 113 lb51.3 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Close Grip Standing Barbell Curl | 40 lb18.1 kg | 62 lb28.1 kg | 89 lb40.4 kg | 118 lb53.5 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Close Grip Standing Barbell Curl | 41 lb18.6 kg | 65 lb29.5 kg | 93 lb42.2 kg | 123 lb55.8 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Close Grip Standing Barbell Curl | 43 lb19.5 kg | 67 lb30.4 kg | 96 lb43.5 kg | 127 lb57.6 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Close Grip Standing Barbell Curl | 44 lb20 kg | 69 lb31.3 kg | 99 lb44.9 kg | 131 lb59.4 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Close Grip Standing Barbell Curl | 46 lb20.9 kg | 72 lb32.7 kg | 103 lb46.7 kg | 136 lb61.7 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Close Grip Standing Barbell Curl | 47 lb21.3 kg | 74 lb33.6 kg | 106 lb48.1 kg | 140 lb63.5 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Close Grip Standing Barbell Curl | 49 lb22.2 kg | 76 lb34.5 kg | 109 lb49.4 kg | 144 lb65.3 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Close Grip Standing Barbell Curl | 50 lb22.7 kg | 78 lb35.4 kg | 112 lb50.8 kg | 148 lb67.1 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Close Grip Standing Barbell Curl | 52 lb23.6 kg | 80 lb36.3 kg | 115 lb52.2 kg | 152 lb68.9 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Close Grip Standing Barbell Curl | 53 lb24 kg | 83 lb37.6 kg | 118 lb53.5 kg | 157 lb71.2 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Close Grip Standing Barbell Curl | 54 lb24.5 kg | 85 lb38.6 kg | 121 lb54.9 kg | 161 lb73 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Close Grip Standing Barbell Curl | 56 lb25.4 kg | 87 lb39.5 kg | 124 lb56.2 kg | 164 lb74.4 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Close Grip Standing Barbell Curl | 57 lb25.9 kg | 89 lb40.4 kg | 127 lb57.6 kg | 168 lb76.2 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Close Grip Standing Barbell Curl | 58 lb26.3 kg | 91 lb41.3 kg | 130 lb59 kg | 172 lb78 kg |
Women’s Bench Press vs Close Grip Standing Barbell Curl Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg |
| Close Grip Standing Barbell Curl | 18 lb8.2 kg | 30 lb13.6 kg | 43 lb19.5 kg | 60 lb27.2 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Close Grip Standing Barbell Curl | 19 lb8.6 kg | 32 lb14.5 kg | 46 lb20.9 kg | 64 lb29 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Close Grip Standing Barbell Curl | 20 lb9.1 kg | 34 lb15.4 kg | 49 lb22.2 kg | 68 lb30.8 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Close Grip Standing Barbell Curl | 21 lb9.5 kg | 35 lb15.9 kg | 52 lb23.6 kg | 72 lb32.7 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Close Grip Standing Barbell Curl | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg | 75 lb34 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Close Grip Standing Barbell Curl | 23 lb10.4 kg | 39 lb17.7 kg | 57 lb25.9 kg | 79 lb35.8 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Close Grip Standing Barbell Curl | 24 lb10.9 kg | 41 lb18.6 kg | 60 lb27.2 kg | 82 lb37.2 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Close Grip Standing Barbell Curl | 25 lb11.3 kg | 42 lb19.1 kg | 62 lb28.1 kg | 86 lb39 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Close Grip Standing Barbell Curl | 26 lb11.8 kg | 44 lb20 kg | 64 lb29 kg | 89 lb40.4 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Close Grip Standing Barbell Curl | 27 lb12.2 kg | 46 lb20.9 kg | 67 lb30.4 kg | 92 lb41.7 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Close Grip Standing Barbell Curl | 28 lb12.7 kg | 47 lb21.3 kg | 69 lb31.3 kg | 96 lb43.5 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Close Grip Standing Barbell Curl | 29 lb13.2 kg | 49 lb22.2 kg | 71 lb32.2 kg | 99 lb44.9 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Close Grip Standing Barbell Curl | 30 lb13.6 kg | 50 lb22.7 kg | 74 lb33.6 kg | 102 lb46.3 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Close Grip Standing Barbell Curl | 31 lb14.1 kg | 52 lb23.6 kg | 76 lb34.5 kg | 105 lb47.6 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Close Grip Standing Barbell Curl | 31 lb14.1 kg | 53 lb24 kg | 78 lb35.4 kg | 108 lb49 kg |
How Your Barbell Bench Press vs Close Grip Standing Barbell Curl Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Barbell Bench Press vs Close Grip Standing Barbell Curl comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the bench press strength level
The bench press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the close grip standing barbell curl strength level
The standards use the sex-specific thresholds from the individual Close Grip Standing Barbell Curl tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these 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 bench press | Adjust bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the close grip standing barbell curl | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Barbell Bench Press and Close Grip Standing Barbell Curl Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 76.2 to 140.2 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Close Grip Standing Barbell Curl standard minus the Bench Press standard: zero means equal, above zero means the Close Grip Standing Barbell Curl standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Bench Press and Close Grip Standing Barbell Curl Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
38.6 → 68.9 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Close Grip Standing Barbell Curl standard minus the Bench Press standard: zero means equal, above zero means the Close Grip Standing Barbell Curl standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Bench Press and Close Grip Standing Barbell Curl Exercises Used by This Calculator
For a useful comparison, perform a strict bench press and a strict close grip standing barbell curl using the setup and load rules below. Use strict, repeatable Barbell Bench Press and Close Grip Standing Barbell Curl tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a paused competition-style barbell bench press
Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.
Use the Close Grip Standing Barbell Curl setup and load convention
The entered weight for strict Close Grip Standing Barbell Curl. Valid Close Grip Standing Barbell Curl reps. The movement must follow the defined Close Grip Standing Barbell Curl path: barbell is curled from arms extended to a controlled elbow-flexion finish with a close grip and upright body position and finish with A valid finish requires the defined end position for Close Grip Standing Barbell Curl, visible control of the weight, and no assistance or substituted exercise style. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Barbell Bench Press result and one recent Close Grip Standing Barbell Curl result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Close Grip Standing Barbell Curl — View the individual Close Grip Standing Barbell Curl standards and next strength-level target.
- Barbell Strict Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
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- Cable Biceps Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Reverse Barbell Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Cheat Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.