Close Grip Bench Press vs Cable Incline Pushdown Strength Standards
Compare your close-grip bench press and cable incline 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 Weight used for Cable Incline 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 the entered weight for strict Cable Incline Pushdown. 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 Cable Incline Pushdown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the close-grip bench press and cable incline 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 cable incline 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 / Cable Incline 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 Cable Incline Pushdown Standards
How to read the table: The first number is Close-Grip Bench Press; the second is Cable Incline 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 / 22 lb 38.1 / 10 kg | 113 / 38 lb 51.3 / 17.2 kg | 143 / 59 lb 64.9 / 26.8 kg | 172 / 84 lb 78 / 38.1 kg |
| 130 lb 59 kg | 89 / 23 lb 40.4 / 10.4 kg | 120 / 40 lb 54.4 / 18.1 kg | 151 / 62 lb 68.5 / 28.1 kg | 182 / 89 lb 82.6 / 40.4 kg |
| 140 lb 63.5 kg | 93 / 24 lb 42.2 / 10.9 kg | 126 / 42 lb 57.2 / 19.1 kg | 158 / 65 lb 71.7 / 29.5 kg | 191 / 93 lb 86.6 / 42.2 kg |
| 150 lb 68 kg | 97 / 26 lb 44 / 11.8 kg | 132 / 44 lb 59.9 / 20 kg | 166 / 68 lb 75.3 / 30.8 kg | 200 / 97 lb 90.7 / 44 kg |
| 160 lb 72.6 kg | 102 / 27 lb 46.3 / 12.2 kg | 137 / 45 lb 62.1 / 20.4 kg | 173 / 71 lb 78.5 / 32.2 kg | 209 / 102 lb 94.8 / 46.3 kg |
| 170 lb 77.1 kg | 106 / 28 lb 48.1 / 12.7 kg | 143 / 47 lb 64.9 / 21.3 kg | 180 / 74 lb 81.6 / 33.6 kg | 217 / 106 lb 98.4 / 48.1 kg |
| 180 lb 81.6 kg | 110 / 29 lb 49.9 / 13.2 kg | 149 / 49 lb 67.6 / 22.2 kg | 187 / 77 lb 84.8 / 34.9 kg | 226 / 110 lb 102.5 / 49.9 kg |
| 190 lb 86.2 kg | 114 / 30 lb 51.7 / 13.6 kg | 154 / 51 lb 69.9 / 23.1 kg | 194 / 80 lb 88 / 36.3 kg | 234 / 114 lb 106.1 / 51.7 kg |
| 200 lb 90.7 kg | 118 / 31 lb 53.5 / 14.1 kg | 159 / 53 lb 72.1 / 24 kg | 201 / 83 lb 91.2 / 37.6 kg | 242 / 118 lb 109.8 / 53.5 kg |
| 210 lb 95.3 kg | 122 / 32 lb 55.3 / 14.5 kg | 165 / 55 lb 74.8 / 24.9 kg | 207 / 86 lb 93.9 / 39 kg | 250 / 122 lb 113.4 / 55.3 kg |
| 220 lb 99.8 kg | 126 / 33 lb 57.2 / 15 kg | 170 / 56 lb 77.1 / 25.4 kg | 214 / 88 lb 97.1 / 39.9 kg | 258 / 126 lb 117 / 57.2 kg |
| 230 lb 104.3 kg | 129 / 34 lb 58.5 / 15.4 kg | 175 / 58 lb 79.4 / 26.3 kg | 220 / 91 lb 99.8 / 41.3 kg | 266 / 129 lb 120.7 / 58.5 kg |
| 240 lb 108.9 kg | 133 / 35 lb 60.3 / 15.9 kg | 180 / 60 lb 81.6 / 27.2 kg | 227 / 93 lb 103 / 42.2 kg | 273 / 133 lb 123.8 / 60.3 kg |
| 250 lb 113.4 kg | 137 / 36 lb 62.1 / 16.3 kg | 185 / 61 lb 83.9 / 27.7 kg | 233 / 96 lb 105.7 / 43.5 kg | 281 / 137 lb 127.5 / 62.1 kg |
| 260 lb 117.9 kg | 141 / 37 lb 64 / 16.8 kg | 190 / 63 lb 86.2 / 28.6 kg | 239 / 99 lb 108.4 / 44.9 kg | 288 / 141 lb 130.6 / 64 kg |
| 270 lb 122.5 kg | 144 / 38 lb 65.3 / 17.2 kg | 195 / 64 lb 88.5 / 29 kg | 245 / 101 lb 111.1 / 45.8 kg | 296 / 144 lb 134.3 / 65.3 kg |
| 280 lb 127 kg | 148 / 39 lb 67.1 / 17.7 kg | 199 / 66 lb 90.3 / 29.9 kg | 251 / 104 lb 113.9 / 47.2 kg | 303 / 148 lb 137.4 / 67.1 kg |
| 290 lb 131.5 kg | 151 / 40 lb 68.5 / 18.1 kg | 204 / 68 lb 92.5 / 30.8 kg | 257 / 106 lb 116.6 / 48.1 kg | 310 / 151 lb 140.6 / 68.5 kg |
| 300 lb 136.1 kg | 155 / 41 lb 70.3 / 18.6 kg | 209 / 69 lb 94.8 / 31.3 kg | 263 / 108 lb 119.3 / 49 kg | 317 / 155 lb 143.8 / 70.3 kg |
Women’s Close-Grip Bench Press vs Cable Incline Pushdown Standards
How to read the table: The first number is Close-Grip Bench Press; the second is Cable Incline 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 / 11 lb 17.7 / 5 kg | 54 / 21 lb 24.5 / 9.5 kg | 69 / 34 lb 31.3 / 15.4 kg | 89 / 48 lb 40.4 / 21.8 kg |
| 110 lb 49.9 kg | 41 / 12 lb 18.6 / 5.4 kg | 58 / 22 lb 26.3 / 10 kg | 73 / 36 lb 33.1 / 16.3 kg | 94 / 51 lb 42.6 / 23.1 kg |
| 120 lb 54.4 kg | 44 / 13 lb 20 / 5.9 kg | 61 / 23 lb 27.7 / 10.4 kg | 78 / 38 lb 35.4 / 17.2 kg | 100 / 54 lb 45.4 / 24.5 kg |
| 130 lb 59 kg | 46 / 14 lb 20.9 / 6.4 kg | 65 / 25 lb 29.5 / 11.3 kg | 82 / 40 lb 37.2 / 18.1 kg | 105 / 57 lb 47.6 / 25.9 kg |
| 140 lb 63.5 kg | 49 / 14 lb 22.2 / 6.4 kg | 68 / 26 lb 30.8 / 11.8 kg | 86 / 42 lb 39 / 19.1 kg | 111 / 60 lb 50.3 / 27.2 kg |
| 150 lb 68 kg | 51 / 15 lb 23.1 / 6.8 kg | 71 / 27 lb 32.2 / 12.2 kg | 90 / 44 lb 40.8 / 20 kg | 116 / 63 lb 52.6 / 28.6 kg |
| 160 lb 72.6 kg | 53 / 16 lb 24 / 7.3 kg | 74 / 28 lb 33.6 / 12.7 kg | 94 / 46 lb 42.6 / 20.9 kg | 121 / 66 lb 54.9 / 29.9 kg |
| 170 lb 77.1 kg | 55 / 16 lb 24.9 / 7.3 kg | 77 / 29 lb 34.9 / 13.2 kg | 98 / 48 lb 44.5 / 21.8 kg | 126 / 68 lb 57.2 / 30.8 kg |
| 180 lb 81.6 kg | 58 / 17 lb 26.3 / 7.7 kg | 80 / 30 lb 36.3 / 13.6 kg | 102 / 50 lb 46.3 / 22.7 kg | 131 / 71 lb 59.4 / 32.2 kg |
| 190 lb 86.2 kg | 60 / 18 lb 27.2 / 8.2 kg | 83 / 32 lb 37.6 / 14.5 kg | 105 / 52 lb 47.6 / 23.6 kg | 136 / 74 lb 61.7 / 33.6 kg |
| 200 lb 90.7 kg | 62 / 18 lb 28.1 / 8.2 kg | 86 / 33 lb 39 / 15 kg | 109 / 53 lb 49.4 / 24 kg | 141 / 76 lb 64 / 34.5 kg |
| 210 lb 95.3 kg | 64 / 19 lb 29 / 8.6 kg | 89 / 34 lb 40.4 / 15.4 kg | 113 / 55 lb 51.3 / 24.9 kg | 145 / 79 lb 65.8 / 35.8 kg |
| 220 lb 99.8 kg | 66 / 19 lb 29.9 / 8.6 kg | 92 / 35 lb 41.7 / 15.9 kg | 116 / 57 lb 52.6 / 25.9 kg | 150 / 81 lb 68 / 36.7 kg |
| 230 lb 104.3 kg | 68 / 20 lb 30.8 / 9.1 kg | 94 / 36 lb 42.6 / 16.3 kg | 120 / 59 lb 54.4 / 26.8 kg | 154 / 84 lb 69.9 / 38.1 kg |
| 240 lb 108.9 kg | 70 / 21 lb 31.8 / 9.5 kg | 97 / 37 lb 44 / 16.8 kg | 123 / 60 lb 55.8 / 27.2 kg | 159 / 86 lb 72.1 / 39 kg |
How Your Close Grip Bench Press vs Cable Incline 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 cable incline pushdown strength level
The standards use the sex-specific thresholds from the individual Cable Incline 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 cable incline 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 Cable Incline 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 cable incline 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.
39.9 → 73.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable incline pushdown standard minus the close-grip bench press standard. A plus sign means the cable incline 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 | −62 lb −28.1 kg | −75 lb −34.1 kg | −84 lb −38.1 kg | −88 lb −39.9 kg |
| 130 lb 59 kg | −66 lb −30 kg | −80 lb −36.3 kg | −89 lb −40.4 kg | −93 lb −42.2 kg |
| 140 lb 63.5 kg | −69 lb −31.3 kg | −84 lb −38.1 kg | −93 lb −42.2 kg | −98 lb −44.4 kg |
| 150 lb 68 kg | −71 lb −32.2 kg | −88 lb −39.9 kg | −98 lb −44.5 kg | −103 lb −46.7 kg |
| 160 lb 72.6 kg | −75 lb −34.1 kg | −92 lb −41.7 kg | −102 lb −46.3 kg | −107 lb −48.5 kg |
| 170 lb 77.1 kg | −78 lb −35.4 kg | −96 lb −43.6 kg | −106 lb −48 kg | −111 lb −50.3 kg |
| 180 lb 81.6 kg | −81 lb −36.7 kg | −100 lb −45.4 kg | −110 lb −49.9 kg | −116 lb −52.6 kg |
| 190 lb 86.2 kg | −84 lb −38.1 kg | −103 lb −46.8 kg | −114 lb −51.7 kg | −120 lb −54.4 kg |
| 200 lb 90.7 kg | −87 lb −39.4 kg | −106 lb −48.1 kg | −118 lb −53.6 kg | −124 lb −56.3 kg |
| 210 lb 95.3 kg | −90 lb −40.8 kg | −110 lb −49.9 kg | −121 lb −54.9 kg | −128 lb −58.1 kg |
| 220 lb 99.8 kg | −93 lb −42.2 kg | −114 lb −51.7 kg | −126 lb −57.2 kg | −132 lb −59.8 kg |
| 230 lb 104.3 kg | −95 lb −43.1 kg | −117 lb −53.1 kg | −129 lb −58.5 kg | −137 lb −62.2 kg |
| 240 lb 108.9 kg | −98 lb −44.4 kg | −120 lb −54.4 kg | −134 lb −60.8 kg | −140 lb −63.5 kg |
| 250 lb 113.4 kg | −101 lb −45.8 kg | −124 lb −56.2 kg | −137 lb −62.2 kg | −144 lb −65.4 kg |
| 260 lb 117.9 kg | −104 lb −47.2 kg | −127 lb −57.6 kg | −140 lb −63.5 kg | −147 lb −66.6 kg |
| 270 lb 122.5 kg | −106 lb −48.1 kg | −131 lb −59.5 kg | −144 lb −65.3 kg | −152 lb −69 kg |
| 280 lb 127 kg | −109 lb −49.4 kg | −133 lb −60.4 kg | −147 lb −66.7 kg | −155 lb −70.3 kg |
| 290 lb 131.5 kg | −111 lb −50.4 kg | −136 lb −61.7 kg | −151 lb −68.5 kg | −159 lb −72.1 kg |
| 300 lb 136.1 kg | −114 lb −51.7 kg | −140 lb −63.5 kg | −155 lb −70.3 kg | −162 lb −73.5 kg |
How Women’s Close Grip Bench Press and Cable Incline 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.
18.6 → 33.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable incline pushdown standard minus the close-grip bench press standard. A plus sign means the cable incline 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 | −28 lb −12.7 kg | −33 lb −15 kg | −35 lb −15.9 kg | −41 lb −18.6 kg |
| 110 lb 49.9 kg | −29 lb −13.2 kg | −36 lb −16.3 kg | −37 lb −16.8 kg | −43 lb −19.5 kg |
| 120 lb 54.4 kg | −31 lb −14.1 kg | −38 lb −17.3 kg | −40 lb −18.2 kg | −46 lb −20.9 kg |
| 130 lb 59 kg | −32 lb −14.5 kg | −40 lb −18.2 kg | −42 lb −19.1 kg | −48 lb −21.7 kg |
| 140 lb 63.5 kg | −35 lb −15.8 kg | −42 lb −19 kg | −44 lb −19.9 kg | −51 lb −23.1 kg |
| 150 lb 68 kg | −36 lb −16.3 kg | −44 lb −20 kg | −46 lb −20.8 kg | −53 lb −24 kg |
| 160 lb 72.6 kg | −37 lb −16.7 kg | −46 lb −20.9 kg | −48 lb −21.7 kg | −55 lb −25 kg |
| 170 lb 77.1 kg | −39 lb −17.6 kg | −48 lb −21.7 kg | −50 lb −22.7 kg | −58 lb −26.4 kg |
| 180 lb 81.6 kg | −41 lb −18.6 kg | −50 lb −22.7 kg | −52 lb −23.6 kg | −60 lb −27.2 kg |
| 190 lb 86.2 kg | −42 lb −19 kg | −51 lb −23.1 kg | −53 lb −24 kg | −62 lb −28.1 kg |
| 200 lb 90.7 kg | −44 lb −19.9 kg | −53 lb −24 kg | −56 lb −25.4 kg | −65 lb −29.5 kg |
| 210 lb 95.3 kg | −45 lb −20.4 kg | −55 lb −25 kg | −58 lb −26.4 kg | −66 lb −30 kg |
| 220 lb 99.8 kg | −47 lb −21.3 kg | −57 lb −25.8 kg | −59 lb −26.7 kg | −69 lb −31.3 kg |
| 230 lb 104.3 kg | −48 lb −21.7 kg | −58 lb −26.3 kg | −61 lb −27.6 kg | −70 lb −31.8 kg |
| 240 lb 108.9 kg | −49 lb −22.3 kg | −60 lb −27.2 kg | −63 lb −28.6 kg | −73 lb −33.1 kg |
Close Grip Bench Press and Cable Incline Pushdown Exercises Used by This Calculator
This calculator uses a strict barbell close-grip bench press and a strict cable incline pushdown test. Use strict canonical Close Grip Bench Press and Cable Incline 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 Cable Incline Pushdown setup and load convention
the entered weight for strict Cable Incline Pushdown valid Cable Incline Pushdown reps push the attachment through elbow extension to the approved finish, then return under control without trunk drive or stack bounce and finish with a valid rep finishes with controlled elbow extension and the same incline-supported body position Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Close Grip Bench Press result and one recent Cable Incline Pushdown result
Use each exercise’s canonical input: Total barbell weight for Close Grip Bench Press and Weight used for Cable Incline Pushdown.
Related Tools
- Barbell Close-Grip Bench Press — View the individual Close-Grip Bench Press standards and next strength-level target.
- Cable Incline Pushdown — View the individual Cable Incline Pushdown standards and next strength-level target.
- Tricep Rope Pushdown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Overhead Triceps Extension — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Skull Crusher — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Lying Triceps Extension — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.