Close Grip Bench Pin Press vs Push Press Strength Standards

Close-Grip Bench Pin Press vs Push Press Strength Standards

These bodyweight tables place the close-grip bench pin press and push press targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.

Find the closest row in the men’s or women’s table. Every target lists Close-Grip Bench Pin Press / Push Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.

Men’s Close-Grip Bench Pin Press vs Push Press 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.

Women’s Close-Grip Bench Pin Press vs Push Press 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.

How Your Close-Grip Bench Pin Press vs Push Press Result Is Calculated

Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.

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)

For the most useful Close-Grip Bench Pin Press vs Push Press comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.

2. Find the close-grip bench pin press strength level

For close-grip bench pin press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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 push press strength level

For push press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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

Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.

Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.

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 Close-Grip Bench Pin Press and Push Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Push Press standard minus the Close-Grip Bench Pin Press standard: zero means equal, above zero means the Push Press standard is higher, and below zero means the Close-Grip Bench Pin Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Close-Grip Bench Pin Press and Push Press Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Push Press standard minus the Close-Grip Bench Pin Press standard: zero means equal, above zero means the Push Press standard is higher, and below zero means the Close-Grip Bench Pin Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Close-Grip Bench Pin Press and Push Press Exercises Used by This Calculator

Valid results depend on using the specified close-grip bench pin press and push press technique and load convention. Use strict, repeatable Close-Grip Bench Pin Press and Push Press 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 the Close-Grip Bench Pin Press setup and load convention

Flat bench fixed at 0 degrees. Both safety pins are level. Motionless bar underside exactly 3.0 inches above the sternum contact plane. Pronated index-finger centerlines exactly 40.0 cm apart. Total load includes the straight bar and all plates. Every rep begins fully supported and motionless on both pins. No eccentric-first preload, rocking, hover, bounce, or tap. Head, shoulders, buttocks, and both feet maintain contact. Leg drive is allowed without losing five-point contact. Finish with full simultaneous elbow lockout without assistance.

Use the exercise-specific Push Press setup and load convention

Barbell starts in the front rack position at the shoulders. A controlled dip is performed using the legs and hips before driving the bar upward. Leg drive initiates the bar path and the arms finish the lockout overhead. Each rep counts only when the bar is fully locked out overhead with elbows fully extended. The bar must remain under control throughout the full range of motion. Dip depth and technique must stay consistent across tests. Raw lifting only. Allowed equipment: barbell, rack, belt (optional), wrist wraps (optional), lifting shoes (optional). Excluded variations: strict overhead press (no leg drive), push jerk, split jerk, partial lockout reps, Smith machine pressing, and machine shoulder press variations. Estimated 1RM is calculated from the entered load and reps.

Enter one recent Close-Grip Bench Pin Press result and one recent Push Press result

First lift: weight used and 1–12 strict reps. Second lift: total barbell load and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Close-Grip Bench Pin Press — View the individual Close-Grip Bench Pin Press standards and next strength-level target.
• Barbell Push Press — View the individual Push Press standards and next strength-level target.
• Barbell Bench Pin Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Paused Barbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.