Close Grip Bench Press vs Wide Grip Lat Pulldown Strength Standards
Compare your close-grip bench press and wide grip lat pulldown 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 Displayed machine or stack weight for Wide Grip Lat Pulldown. 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 a strict, repeatable wide grip lat pulldown test using the canonical setup, range, and finish rules. 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 Wide Grip Lat Pulldown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the close-grip bench press and wide grip lat pulldown 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 wide grip lat pulldown.
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 / Wide Grip Lat Pulldown, 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 Wide Grip Lat Pulldown Standards
How to read the table: The first number is Close-Grip Bench Press; the second is Wide Grip Lat Pulldown. 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 / 64 lb 38.1 / 29 kg | 113 / 95 lb 51.3 / 43.1 kg | 143 / 129 lb 64.9 / 58.5 kg | 172 / 165 lb 78 / 74.8 kg |
| 130 lb 59 kg | 89 / 68 lb 40.4 / 30.8 kg | 120 / 100 lb 54.4 / 45.4 kg | 151 / 136 lb 68.5 / 61.7 kg | 182 / 174 lb 82.6 / 78.9 kg |
| 140 lb 63.5 kg | 93 / 71 lb 42.2 / 32.2 kg | 126 / 105 lb 57.2 / 47.6 kg | 158 / 143 lb 71.7 / 64.9 kg | 191 / 183 lb 86.6 / 83 kg |
| 150 lb 68 kg | 97 / 74 lb 44 / 33.6 kg | 132 / 110 lb 59.9 / 49.9 kg | 166 / 149 lb 75.3 / 67.6 kg | 200 / 191 lb 90.7 / 86.6 kg |
| 160 lb 72.6 kg | 102 / 78 lb 46.3 / 35.4 kg | 137 / 115 lb 62.1 / 52.2 kg | 173 / 156 lb 78.5 / 70.8 kg | 209 / 200 lb 94.8 / 90.7 kg |
| 170 lb 77.1 kg | 106 / 81 lb 48.1 / 36.7 kg | 143 / 120 lb 64.9 / 54.4 kg | 180 / 162 lb 81.6 / 73.5 kg | 217 / 208 lb 98.4 / 94.3 kg |
| 180 lb 81.6 kg | 110 / 84 lb 49.9 / 38.1 kg | 149 / 124 lb 67.6 / 56.2 kg | 187 / 169 lb 84.8 / 76.7 kg | 226 / 216 lb 102.5 / 98 kg |
| 190 lb 86.2 kg | 114 / 87 lb 51.7 / 39.5 kg | 154 / 129 lb 69.9 / 58.5 kg | 194 / 175 lb 88 / 79.4 kg | 234 / 224 lb 106.1 / 101.6 kg |
| 200 lb 90.7 kg | 118 / 90 lb 53.5 / 40.8 kg | 159 / 133 lb 72.1 / 60.3 kg | 201 / 181 lb 91.2 / 82.1 kg | 242 / 232 lb 109.8 / 105.2 kg |
| 210 lb 95.3 kg | 122 / 93 lb 55.3 / 42.2 kg | 165 / 138 lb 74.8 / 62.6 kg | 207 / 187 lb 93.9 / 84.8 kg | 250 / 239 lb 113.4 / 108.4 kg |
| 220 lb 99.8 kg | 126 / 96 lb 57.2 / 43.5 kg | 170 / 142 lb 77.1 / 64.4 kg | 214 / 193 lb 97.1 / 87.5 kg | 258 / 247 lb 117 / 112 kg |
| 230 lb 104.3 kg | 129 / 99 lb 58.5 / 44.9 kg | 175 / 147 lb 79.4 / 66.7 kg | 220 / 199 lb 99.8 / 90.3 kg | 266 / 254 lb 120.7 / 115.2 kg |
| 240 lb 108.9 kg | 133 / 102 lb 60.3 / 46.3 kg | 180 / 151 lb 81.6 / 68.5 kg | 227 / 204 lb 103 / 92.5 kg | 273 / 262 lb 123.8 / 118.8 kg |
| 250 lb 113.4 kg | 137 / 104 lb 62.1 / 47.2 kg | 185 / 155 lb 83.9 / 70.3 kg | 233 / 210 lb 105.7 / 95.3 kg | 281 / 269 lb 127.5 / 122 kg |
| 260 lb 117.9 kg | 141 / 107 lb 64 / 48.5 kg | 190 / 159 lb 86.2 / 72.1 kg | 239 / 216 lb 108.4 / 98 kg | 288 / 276 lb 130.6 / 125.2 kg |
| 270 lb 122.5 kg | 144 / 110 lb 65.3 / 49.9 kg | 195 / 163 lb 88.5 / 73.9 kg | 245 / 221 lb 111.1 / 100.2 kg | 296 / 283 lb 134.3 / 128.4 kg |
| 280 lb 127 kg | 148 / 113 lb 67.1 / 51.3 kg | 199 / 167 lb 90.3 / 75.7 kg | 251 / 227 lb 113.9 / 103 kg | 303 / 290 lb 137.4 / 131.5 kg |
| 290 lb 131.5 kg | 151 / 115 lb 68.5 / 52.2 kg | 204 / 171 lb 92.5 / 77.6 kg | 257 / 232 lb 116.6 / 105.2 kg | 310 / 297 lb 140.6 / 134.7 kg |
| 300 lb 136.1 kg | 155 / 118 lb 70.3 / 53.5 kg | 209 / 175 lb 94.8 / 79.4 kg | 263 / 237 lb 119.3 / 107.5 kg | 317 / 304 lb 143.8 / 137.9 kg |
Women’s Close-Grip Bench Press vs Wide Grip Lat Pulldown Standards
How to read the table: The first number is Close-Grip Bench Press; the second is Wide Grip Lat Pulldown. 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 / 34 lb 17.7 / 15.4 kg | 54 / 53 lb 24.5 / 24 kg | 69 / 76 lb 31.3 / 34.5 kg | 89 / 98 lb 40.4 / 44.5 kg |
| 110 lb 49.9 kg | 41 / 37 lb 18.6 / 16.8 kg | 58 / 56 lb 26.3 / 25.4 kg | 73 / 81 lb 33.1 / 36.7 kg | 94 / 105 lb 42.6 / 47.6 kg |
| 120 lb 54.4 kg | 44 / 39 lb 20 / 17.7 kg | 61 / 59 lb 27.7 / 26.8 kg | 78 / 85 lb 35.4 / 38.6 kg | 100 / 111 lb 45.4 / 50.3 kg |
| 130 lb 59 kg | 46 / 41 lb 20.9 / 18.6 kg | 65 / 63 lb 29.5 / 28.6 kg | 82 / 90 lb 37.2 / 40.8 kg | 105 / 117 lb 47.6 / 53.1 kg |
| 140 lb 63.5 kg | 49 / 43 lb 22.2 / 19.5 kg | 68 / 66 lb 30.8 / 29.9 kg | 86 / 95 lb 39 / 43.1 kg | 111 / 123 lb 50.3 / 55.8 kg |
| 150 lb 68 kg | 51 / 45 lb 23.1 / 20.4 kg | 71 / 69 lb 32.2 / 31.3 kg | 90 / 99 lb 40.8 / 44.9 kg | 116 / 129 lb 52.6 / 58.5 kg |
| 160 lb 72.6 kg | 53 / 47 lb 24 / 21.3 kg | 74 / 72 lb 33.6 / 32.7 kg | 94 / 103 lb 42.6 / 46.7 kg | 121 / 135 lb 54.9 / 61.2 kg |
| 170 lb 77.1 kg | 55 / 49 lb 24.9 / 22.2 kg | 77 / 75 lb 34.9 / 34 kg | 98 / 108 lb 44.5 / 49 kg | 126 / 140 lb 57.2 / 63.5 kg |
| 180 lb 81.6 kg | 58 / 51 lb 26.3 / 23.1 kg | 80 / 78 lb 36.3 / 35.4 kg | 102 / 112 lb 46.3 / 50.8 kg | 131 / 146 lb 59.4 / 66.2 kg |
| 190 lb 86.2 kg | 60 / 53 lb 27.2 / 24 kg | 83 / 81 lb 37.6 / 36.7 kg | 105 / 116 lb 47.6 / 52.6 kg | 136 / 151 lb 61.7 / 68.5 kg |
| 200 lb 90.7 kg | 62 / 55 lb 28.1 / 24.9 kg | 86 / 84 lb 39 / 38.1 kg | 109 / 120 lb 49.4 / 54.4 kg | 141 / 156 lb 64 / 70.8 kg |
| 210 lb 95.3 kg | 64 / 56 lb 29 / 25.4 kg | 89 / 86 lb 40.4 / 39 kg | 113 / 124 lb 51.3 / 56.2 kg | 145 / 161 lb 65.8 / 73 kg |
| 220 lb 99.8 kg | 66 / 58 lb 29.9 / 26.3 kg | 92 / 89 lb 41.7 / 40.4 kg | 116 / 128 lb 52.6 / 58.1 kg | 150 / 167 lb 68 / 75.7 kg |
| 230 lb 104.3 kg | 68 / 60 lb 30.8 / 27.2 kg | 94 / 92 lb 42.6 / 41.7 kg | 120 / 132 lb 54.4 / 59.9 kg | 154 / 172 lb 69.9 / 78 kg |
| 240 lb 108.9 kg | 70 / 62 lb 31.8 / 28.1 kg | 97 / 94 lb 44 / 42.6 kg | 123 / 135 lb 55.8 / 61.2 kg | 159 / 176 lb 72.1 / 79.8 kg |
How Your Close Grip Bench Press vs Wide Grip Lat Pulldown 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 wide grip lat pulldown strength level
The standards use the sex-specific targets from the individual Wide Grip Lat Pulldown 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 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 wide grip lat pulldown | Adjust wide grip lat pulldown 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 Close Grip Bench Press and Wide Grip Lat Pulldown 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 wide grip lat pulldown 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.
3.2 → 5.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the wide grip lat pulldown standard minus the close-grip bench press standard. A plus sign means the wide grip lat pulldown 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 | −20 lb −9.1 kg | −18 lb −8.2 kg | −14 lb −6.4 kg | −7 lb −3.2 kg |
| 130 lb 59 kg | −21 lb −9.6 kg | −20 lb −9 kg | −15 lb −6.8 kg | −8 lb −3.7 kg |
| 140 lb 63.5 kg | −22 lb −10 kg | −21 lb −9.6 kg | −15 lb −6.8 kg | −8 lb −3.6 kg |
| 150 lb 68 kg | −23 lb −10.4 kg | −22 lb −10 kg | −17 lb −7.7 kg | −9 lb −4.1 kg |
| 160 lb 72.6 kg | −24 lb −10.9 kg | −22 lb −9.9 kg | −17 lb −7.7 kg | −9 lb −4.1 kg |
| 170 lb 77.1 kg | −25 lb −11.4 kg | −23 lb −10.5 kg | −18 lb −8.1 kg | −9 lb −4.1 kg |
| 180 lb 81.6 kg | −26 lb −11.8 kg | −25 lb −11.4 kg | −18 lb −8.1 kg | −10 lb −4.5 kg |
| 190 lb 86.2 kg | −27 lb −12.2 kg | −25 lb −11.4 kg | −19 lb −8.6 kg | −10 lb −4.5 kg |
| 200 lb 90.7 kg | −28 lb −12.7 kg | −26 lb −11.8 kg | −20 lb −9.1 kg | −10 lb −4.6 kg |
| 210 lb 95.3 kg | −29 lb −13.1 kg | −27 lb −12.2 kg | −20 lb −9.1 kg | −11 lb −5 kg |
| 220 lb 99.8 kg | −30 lb −13.7 kg | −28 lb −12.7 kg | −21 lb −9.6 kg | −11 lb −5 kg |
| 230 lb 104.3 kg | −30 lb −13.6 kg | −28 lb −12.7 kg | −21 lb −9.5 kg | −12 lb −5.5 kg |
| 240 lb 108.9 kg | −31 lb −14 kg | −29 lb −13.1 kg | −23 lb −10.5 kg | −11 lb −5 kg |
| 250 lb 113.4 kg | −33 lb −14.9 kg | −30 lb −13.6 kg | −23 lb −10.4 kg | −12 lb −5.5 kg |
| 260 lb 117.9 kg | −34 lb −15.5 kg | −31 lb −14.1 kg | −23 lb −10.4 kg | −12 lb −5.4 kg |
| 270 lb 122.5 kg | −34 lb −15.4 kg | −32 lb −14.6 kg | −24 lb −10.9 kg | −13 lb −5.9 kg |
| 280 lb 127 kg | −35 lb −15.8 kg | −32 lb −14.6 kg | −24 lb −10.9 kg | −13 lb −5.9 kg |
| 290 lb 131.5 kg | −36 lb −16.3 kg | −33 lb −14.9 kg | −25 lb −11.4 kg | −13 lb −5.9 kg |
| 300 lb 136.1 kg | −37 lb −16.8 kg | −34 lb −15.4 kg | −26 lb −11.8 kg | −13 lb −5.9 kg |
How Women’s Close Grip Bench Press and Wide Grip Lat Pulldown Standards Differ
What the women’s data shows:
The standards come closest at 110 lb.
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 wide grip lat pulldown standard minus the close-grip bench press standard. A plus sign means the wide grip lat pulldown 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 | −5 lb −2.3 kg | −1 lb −0.5 kg | +7 lb +3.2 kg | +9 lb +4.1 kg |
| 110 lb 49.9 kg | −4 lb −1.8 kg | −2 lb −0.9 kg | +8 lb +3.6 kg | +11 lb +5 kg |
| 120 lb 54.4 kg | −5 lb −2.3 kg | −2 lb −0.9 kg | +7 lb +3.2 kg | +11 lb +4.9 kg |
| 130 lb 59 kg | −5 lb −2.3 kg | −2 lb −0.9 kg | +8 lb +3.6 kg | +12 lb +5.5 kg |
| 140 lb 63.5 kg | −6 lb −2.7 kg | −2 lb −0.9 kg | +9 lb +4.1 kg | +12 lb +5.5 kg |
| 150 lb 68 kg | −6 lb −2.7 kg | −2 lb −0.9 kg | +9 lb +4.1 kg | +13 lb +5.9 kg |
| 160 lb 72.6 kg | −6 lb −2.7 kg | −2 lb −0.9 kg | +9 lb +4.1 kg | +14 lb +6.3 kg |
| 170 lb 77.1 kg | −6 lb −2.7 kg | −2 lb −0.9 kg | +10 lb +4.5 kg | +14 lb +6.3 kg |
| 180 lb 81.6 kg | −7 lb −3.2 kg | −2 lb −0.9 kg | +10 lb +4.5 kg | +15 lb +6.8 kg |
| 190 lb 86.2 kg | −7 lb −3.2 kg | −2 lb −0.9 kg | +11 lb +5 kg | +15 lb +6.8 kg |
| 200 lb 90.7 kg | −7 lb −3.2 kg | −2 lb −0.9 kg | +11 lb +5 kg | +15 lb +6.8 kg |
| 210 lb 95.3 kg | −8 lb −3.6 kg | −3 lb −1.4 kg | +11 lb +4.9 kg | +16 lb +7.2 kg |
| 220 lb 99.8 kg | −8 lb −3.6 kg | −3 lb −1.3 kg | +12 lb +5.5 kg | +17 lb +7.7 kg |
| 230 lb 104.3 kg | −8 lb −3.6 kg | −2 lb −0.9 kg | +12 lb +5.5 kg | +18 lb +8.1 kg |
| 240 lb 108.9 kg | −8 lb −3.7 kg | −3 lb −1.4 kg | +12 lb +5.4 kg | +17 lb +7.7 kg |
Close Grip Bench Press and Wide Grip Lat Pulldown Exercises Used by This Calculator
This calculator uses a strict barbell close-grip bench press and a strict wide grip lat pulldown. Use strict canonical Close Grip Bench Press and Wide Grip Lat Pulldown 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 a strict, repeatable Wide Grip Lat Pulldown
Follow the individual Wide Grip Lat Pulldown calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Close Grip Bench Press result and one recent Wide Grip Lat Pulldown result
Use each exercise’s canonical input: Total barbell weight for Close Grip Bench Press and Displayed machine or stack weight for Wide Grip Lat Pulldown.
Related Tools
- Barbell Close-Grip Bench Press — View the individual Close-Grip Bench Press standards and next strength-level target.
- Wide Grip Lat Pulldown — View the individual Wide Grip Lat Pulldown standards and next strength-level target.
- Lat Pulldown (Strict) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Reverse Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Close Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Plate Loaded Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.