Close Grip Bench Press vs Close Grip Dumbbell Bench Press Strength Standards
Compare your close-grip bench press and close grip dumbbell 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.
Use each exercise's canonical input: Total barbell weight for Close Grip Bench Press and Weight of one dumbbell for Close Grip Dumbbell Bench Press. 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 Weight entered is weight per dumbbell.. 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 Close Grip Dumbbell Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the close-grip bench press and close grip dumbbell 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 close-grip bench press and close grip dumbbell 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 Close-Grip Bench Press / Close Grip Dumbbell 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 Close-Grip Bench Press vs Close Grip Dumbbell Bench Press Standards
How to read the table: The first number is Close-Grip Bench Press; the second is Close Grip Dumbbell 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 | 84 / 45 lb 38.1 / 20.4 kg | 113 / 70 lb 51.3 / 31.8 kg | 143 / 109 lb 64.9 / 49.4 kg | 172 / 143 lb 78 / 64.9 kg |
| 130 lb 59 kg | 89 / 47 lb 40.4 / 21.3 kg | 120 / 74 lb 54.4 / 33.6 kg | 151 / 115 lb 68.5 / 52.2 kg | 182 / 151 lb 82.6 / 68.5 kg |
| 140 lb 63.5 kg | 93 / 50 lb 42.2 / 22.7 kg | 126 / 78 lb 57.2 / 35.4 kg | 158 / 121 lb 71.7 / 54.9 kg | 191 / 158 lb 86.6 / 71.7 kg |
| 150 lb 68 kg | 97 / 52 lb 44 / 23.6 kg | 132 / 81 lb 59.9 / 36.7 kg | 166 / 126 lb 75.3 / 57.2 kg | 200 / 166 lb 90.7 / 75.3 kg |
| 160 lb 72.6 kg | 102 / 54 lb 46.3 / 24.5 kg | 137 / 85 lb 62.1 / 38.6 kg | 173 / 132 lb 78.5 / 59.9 kg | 209 / 173 lb 94.8 / 78.5 kg |
| 170 lb 77.1 kg | 106 / 57 lb 48.1 / 25.9 kg | 143 / 88 lb 64.9 / 39.9 kg | 180 / 137 lb 81.6 / 62.1 kg | 217 / 180 lb 98.4 / 81.6 kg |
| 180 lb 81.6 kg | 110 / 59 lb 49.9 / 26.8 kg | 149 / 92 lb 67.6 / 41.7 kg | 187 / 143 lb 84.8 / 64.9 kg | 226 / 187 lb 102.5 / 84.8 kg |
| 190 lb 86.2 kg | 114 / 61 lb 51.7 / 27.7 kg | 154 / 95 lb 69.9 / 43.1 kg | 194 / 148 lb 88 / 67.1 kg | 234 / 194 lb 106.1 / 88 kg |
| 200 lb 90.7 kg | 118 / 63 lb 53.5 / 28.6 kg | 159 / 98 lb 72.1 / 44.5 kg | 201 / 153 lb 91.2 / 69.4 kg | 242 / 201 lb 109.8 / 91.2 kg |
| 210 lb 95.3 kg | 122 / 65 lb 55.3 / 29.5 kg | 165 / 102 lb 74.8 / 46.3 kg | 207 / 158 lb 93.9 / 71.7 kg | 250 / 207 lb 113.4 / 93.9 kg |
| 220 lb 99.8 kg | 126 / 67 lb 57.2 / 30.4 kg | 170 / 105 lb 77.1 / 47.6 kg | 214 / 163 lb 97.1 / 73.9 kg | 258 / 214 lb 117 / 97.1 kg |
| 230 lb 104.3 kg | 129 / 69 lb 58.5 / 31.3 kg | 175 / 108 lb 79.4 / 49 kg | 220 / 168 lb 99.8 / 76.2 kg | 266 / 220 lb 120.7 / 99.8 kg |
| 240 lb 108.9 kg | 133 / 71 lb 60.3 / 32.2 kg | 180 / 111 lb 81.6 / 50.3 kg | 227 / 173 lb 103 / 78.5 kg | 273 / 227 lb 123.8 / 103 kg |
| 250 lb 113.4 kg | 137 / 73 lb 62.1 / 33.1 kg | 185 / 114 lb 83.9 / 51.7 kg | 233 / 178 lb 105.7 / 80.7 kg | 281 / 233 lb 127.5 / 105.7 kg |
| 260 lb 117.9 kg | 141 / 75 lb 64 / 34 kg | 190 / 117 lb 86.2 / 53.1 kg | 239 / 182 lb 108.4 / 82.6 kg | 288 / 239 lb 130.6 / 108.4 kg |
| 270 lb 122.5 kg | 144 / 77 lb 65.3 / 34.9 kg | 195 / 120 lb 88.5 / 54.4 kg | 245 / 187 lb 111.1 / 84.8 kg | 296 / 245 lb 134.3 / 111.1 kg |
| 280 lb 127 kg | 148 / 79 lb 67.1 / 35.8 kg | 199 / 123 lb 90.3 / 55.8 kg | 251 / 192 lb 113.9 / 87.1 kg | 303 / 251 lb 137.4 / 113.9 kg |
| 290 lb 131.5 kg | 151 / 81 lb 68.5 / 36.7 kg | 204 / 126 lb 92.5 / 57.2 kg | 257 / 196 lb 116.6 / 88.9 kg | 310 / 257 lb 140.6 / 116.6 kg |
| 300 lb 136.1 kg | 155 / 83 lb 70.3 / 37.6 kg | 209 / 129 lb 94.8 / 58.5 kg | 263 / 201 lb 119.3 / 91.2 kg | 317 / 263 lb 143.8 / 119.3 kg |
Women’s Close-Grip Bench Press vs Close Grip Dumbbell Bench Press Standards
How to read the table: The first number is Close-Grip Bench Press; the second is Close Grip Dumbbell 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 / 16 lb 17.7 / 7.3 kg | 54 / 31 lb 24.5 / 14.1 kg | 69 / 52 lb 31.3 / 23.6 kg | 89 / 73 lb 40.4 / 33.1 kg |
| 110 lb 49.9 kg | 41 / 17 lb 18.6 / 7.7 kg | 58 / 33 lb 26.3 / 15 kg | 73 / 55 lb 33.1 / 24.9 kg | 94 / 78 lb 42.6 / 35.4 kg |
| 120 lb 54.4 kg | 44 / 18 lb 20 / 8.2 kg | 61 / 35 lb 27.7 / 15.9 kg | 78 / 59 lb 35.4 / 26.8 kg | 100 / 83 lb 45.4 / 37.6 kg |
| 130 lb 59 kg | 46 / 19 lb 20.9 / 8.6 kg | 65 / 37 lb 29.5 / 16.8 kg | 82 / 62 lb 37.2 / 28.1 kg | 105 / 87 lb 47.6 / 39.5 kg |
| 140 lb 63.5 kg | 49 / 20 lb 22.2 / 9.1 kg | 68 / 39 lb 30.8 / 17.7 kg | 86 / 65 lb 39 / 29.5 kg | 111 / 92 lb 50.3 / 41.7 kg |
| 150 lb 68 kg | 51 / 21 lb 23.1 / 9.5 kg | 71 / 41 lb 32.2 / 18.6 kg | 90 / 68 lb 40.8 / 30.8 kg | 116 / 96 lb 52.6 / 43.5 kg |
| 160 lb 72.6 kg | 53 / 22 lb 24 / 10 kg | 74 / 43 lb 33.6 / 19.5 kg | 94 / 71 lb 42.6 / 32.2 kg | 121 / 100 lb 54.9 / 45.4 kg |
| 170 lb 77.1 kg | 55 / 23 lb 24.9 / 10.4 kg | 77 / 45 lb 34.9 / 20.4 kg | 98 / 74 lb 44.5 / 33.6 kg | 126 / 104 lb 57.2 / 47.2 kg |
| 180 lb 81.6 kg | 58 / 24 lb 26.3 / 10.9 kg | 80 / 46 lb 36.3 / 20.9 kg | 102 / 77 lb 46.3 / 34.9 kg | 131 / 108 lb 59.4 / 49 kg |
| 190 lb 86.2 kg | 60 / 25 lb 27.2 / 11.3 kg | 83 / 48 lb 37.6 / 21.8 kg | 105 / 80 lb 47.6 / 36.3 kg | 136 / 112 lb 61.7 / 50.8 kg |
| 200 lb 90.7 kg | 62 / 25 lb 28.1 / 11.3 kg | 86 / 50 lb 39 / 22.7 kg | 109 / 82 lb 49.4 / 37.2 kg | 141 / 116 lb 64 / 52.6 kg |
| 210 lb 95.3 kg | 64 / 26 lb 29 / 11.8 kg | 89 / 51 lb 40.4 / 23.1 kg | 113 / 85 lb 51.3 / 38.6 kg | 145 / 120 lb 65.8 / 54.4 kg |
| 220 lb 99.8 kg | 66 / 27 lb 29.9 / 12.2 kg | 92 / 53 lb 41.7 / 24 kg | 116 / 88 lb 52.6 / 39.9 kg | 150 / 124 lb 68 / 56.2 kg |
| 230 lb 104.3 kg | 68 / 28 lb 30.8 / 12.7 kg | 94 / 55 lb 42.6 / 24.9 kg | 120 / 90 lb 54.4 / 40.8 kg | 154 / 128 lb 69.9 / 58.1 kg |
| 240 lb 108.9 kg | 70 / 29 lb 31.8 / 13.2 kg | 97 / 56 lb 44 / 25.4 kg | 123 / 93 lb 55.8 / 42.2 kg | 159 / 131 lb 72.1 / 59.4 kg |
How Your Close Grip Bench Press vs Close Grip Dumbbell 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 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 close grip dumbbell bench press strength level
The standards use the sex-specific thresholds from the individual Close Grip Dumbbell Bench 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 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 close grip dumbbell bench press | 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 Close Grip Dumbbell 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 dumbbell bench press 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.
13.1 → 24.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the close grip dumbbell bench press standard minus the close-grip bench press standard. A plus sign means the close grip dumbbell bench press 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 | −39 lb −17.7 kg | −43 lb −19.5 kg | −34 lb −15.5 kg | −29 lb −13.1 kg |
| 130 lb 59 kg | −42 lb −19.1 kg | −46 lb −20.8 kg | −36 lb −16.3 kg | −31 lb −14.1 kg |
| 140 lb 63.5 kg | −43 lb −19.5 kg | −48 lb −21.8 kg | −37 lb −16.8 kg | −33 lb −14.9 kg |
| 150 lb 68 kg | −45 lb −20.4 kg | −51 lb −23.2 kg | −40 lb −18.1 kg | −34 lb −15.4 kg |
| 160 lb 72.6 kg | −48 lb −21.8 kg | −52 lb −23.5 kg | −41 lb −18.6 kg | −36 lb −16.3 kg |
| 170 lb 77.1 kg | −49 lb −22.2 kg | −55 lb −25 kg | −43 lb −19.5 kg | −37 lb −16.8 kg |
| 180 lb 81.6 kg | −51 lb −23.1 kg | −57 lb −25.9 kg | −44 lb −19.9 kg | −39 lb −17.7 kg |
| 190 lb 86.2 kg | −53 lb −24 kg | −59 lb −26.8 kg | −46 lb −20.9 kg | −40 lb −18.1 kg |
| 200 lb 90.7 kg | −55 lb −24.9 kg | −61 lb −27.6 kg | −48 lb −21.8 kg | −41 lb −18.6 kg |
| 210 lb 95.3 kg | −57 lb −25.8 kg | −63 lb −28.5 kg | −49 lb −22.2 kg | −43 lb −19.5 kg |
| 220 lb 99.8 kg | −59 lb −26.8 kg | −65 lb −29.5 kg | −51 lb −23.2 kg | −44 lb −19.9 kg |
| 230 lb 104.3 kg | −60 lb −27.2 kg | −67 lb −30.4 kg | −52 lb −23.6 kg | −46 lb −20.9 kg |
| 240 lb 108.9 kg | −62 lb −28.1 kg | −69 lb −31.3 kg | −54 lb −24.5 kg | −46 lb −20.8 kg |
| 250 lb 113.4 kg | −64 lb −29 kg | −71 lb −32.2 kg | −55 lb −25 kg | −48 lb −21.8 kg |
| 260 lb 117.9 kg | −66 lb −30 kg | −73 lb −33.1 kg | −57 lb −25.8 kg | −49 lb −22.2 kg |
| 270 lb 122.5 kg | −67 lb −30.4 kg | −75 lb −34.1 kg | −58 lb −26.3 kg | −51 lb −23.2 kg |
| 280 lb 127 kg | −69 lb −31.3 kg | −76 lb −34.5 kg | −59 lb −26.8 kg | −52 lb −23.5 kg |
| 290 lb 131.5 kg | −70 lb −31.8 kg | −78 lb −35.3 kg | −61 lb −27.7 kg | −53 lb −24 kg |
| 300 lb 136.1 kg | −72 lb −32.7 kg | −80 lb −36.3 kg | −62 lb −28.1 kg | −54 lb −24.5 kg |
How Women’s Close Grip Bench Press and Close Grip Dumbbell Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
7.3 → 12.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the close grip dumbbell bench press standard minus the close-grip bench press standard. A plus sign means the close grip dumbbell bench press 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 | −23 lb −10.4 kg | −23 lb −10.4 kg | −17 lb −7.7 kg | −16 lb −7.3 kg |
| 110 lb 49.9 kg | −24 lb −10.9 kg | −25 lb −11.3 kg | −18 lb −8.2 kg | −16 lb −7.2 kg |
| 120 lb 54.4 kg | −26 lb −11.8 kg | −26 lb −11.8 kg | −19 lb −8.6 kg | −17 lb −7.8 kg |
| 130 lb 59 kg | −27 lb −12.3 kg | −28 lb −12.7 kg | −20 lb −9.1 kg | −18 lb −8.1 kg |
| 140 lb 63.5 kg | −29 lb −13.1 kg | −29 lb −13.1 kg | −21 lb −9.5 kg | −19 lb −8.6 kg |
| 150 lb 68 kg | −30 lb −13.6 kg | −30 lb −13.6 kg | −22 lb −10 kg | −20 lb −9.1 kg |
| 160 lb 72.6 kg | −31 lb −14 kg | −31 lb −14.1 kg | −23 lb −10.4 kg | −21 lb −9.5 kg |
| 170 lb 77.1 kg | −32 lb −14.5 kg | −32 lb −14.5 kg | −24 lb −10.9 kg | −22 lb −10 kg |
| 180 lb 81.6 kg | −34 lb −15.4 kg | −34 lb −15.4 kg | −25 lb −11.4 kg | −23 lb −10.4 kg |
| 190 lb 86.2 kg | −35 lb −15.9 kg | −35 lb −15.8 kg | −25 lb −11.3 kg | −24 lb −10.9 kg |
| 200 lb 90.7 kg | −37 lb −16.8 kg | −36 lb −16.3 kg | −27 lb −12.2 kg | −25 lb −11.4 kg |
| 210 lb 95.3 kg | −38 lb −17.2 kg | −38 lb −17.3 kg | −28 lb −12.7 kg | −25 lb −11.4 kg |
| 220 lb 99.8 kg | −39 lb −17.7 kg | −39 lb −17.7 kg | −28 lb −12.7 kg | −26 lb −11.8 kg |
| 230 lb 104.3 kg | −40 lb −18.1 kg | −39 lb −17.7 kg | −30 lb −13.6 kg | −26 lb −11.8 kg |
| 240 lb 108.9 kg | −41 lb −18.6 kg | −41 lb −18.6 kg | −30 lb −13.6 kg | −28 lb −12.7 kg |
Close Grip Bench Press and Close Grip Dumbbell Bench Press Exercises Used by This Calculator
This calculator uses a strict barbell close-grip bench press and a strict close grip dumbbell bench press test. Use strict canonical Close Grip Bench Press and Close Grip Dumbbell Bench Press 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 Close Grip Dumbbell Bench Press setup and load convention
Weight entered is weight per dumbbell. Estimated 1RM is calculated from the combined load of both dumbbells. Use a flat bench and matched dumbbells. Keep a close or tucked elbow path rather than a wide flared dumbbell bench path. Lower under control to a consistent bottom depth near the lower chest, lower pec line, or ribcage. Both dumbbells press together to a controlled lockout. No spotter-assisted reps, bounce reps, hip bridging, torso twisting, squeeze press, hex press, floor press, or partial lockouts. Raw lifting only.
Enter one recent Close Grip Bench Press result and one recent Close Grip Dumbbell Bench Press result
Use each exercise’s canonical input: Total barbell weight for Close Grip Bench Press and Weight of one dumbbell for Close Grip Dumbbell Bench Press.
Related Tools
- Barbell Close-Grip Bench Press — View the individual Close-Grip Bench Press standards and next strength-level target.
- Close Grip Dumbbell Bench Press — View the individual Close Grip Dumbbell Bench Press standards and next strength-level target.
- Dumbbell Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Floor 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.
- Barbell JM Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.