Close Grip Decline Bench Press vs Push Press Strength Standards
Compare your close-grip decline bench press and push press against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: total barbell load and 1–12 strict reps. Pounds or kilograms. For the first exercise, use spotter handoff if needed; start at full elbow extension. For the second exercise, leg drive initiates the bar path and the arms finish the lockout overhead. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Close-Grip Decline Bench Press vs Push Press Strength Standards
These bodyweight tables place the close-grip decline bench 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 Decline Bench 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 Decline Bench 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Close-Grip Decline Bench Press | 88 lb39.9 kg | 119 lb54 kg | 149 lb67.6 kg | 180 lb81.6 kg |
| Push Press | 91 lb41.3 kg | 107 lb48.5 kg | 126 lb57.2 kg | 158 lb71.7 kg | |
| 130 lb59 kg | Close-Grip Decline Bench Press | 93 lb42.2 kg | 126 lb57.2 kg | 158 lb71.7 kg | 190 lb86.2 kg |
| Push Press | 96 lb43.5 kg | 113 lb51.3 kg | 133 lb60.3 kg | 167 lb75.7 kg | |
| 140 lb63.5 kg | Close-Grip Decline Bench Press | 98 lb44.5 kg | 132 lb59.9 kg | 166 lb75.3 kg | 200 lb90.7 kg |
| Push Press | 101 lb45.8 kg | 119 lb54 kg | 140 lb63.5 kg | 175 lb79.4 kg | |
| 150 lb68 kg | Close-Grip Decline Bench Press | 103 lb46.7 kg | 138 lb62.6 kg | 173 lb78.5 kg | 209 lb94.8 kg |
| Push Press | 106 lb48.1 kg | 125 lb56.7 kg | 146 lb66.2 kg | 184 lb83.5 kg | |
| 160 lb72.6 kg | Close-Grip Decline Bench Press | 107 lb48.5 kg | 144 lb65.3 kg | 181 lb82.1 kg | 218 lb98.9 kg |
| Push Press | 111 lb50.3 kg | 130 lb59 kg | 152 lb68.9 kg | 192 lb87.1 kg | |
| 170 lb77.1 kg | Close-Grip Decline Bench Press | 111 lb50.3 kg | 150 lb68 kg | 188 lb85.3 kg | 227 lb103 kg |
| Push Press | 115 lb52.2 kg | 136 lb61.7 kg | 159 lb72.1 kg | 200 lb90.7 kg | |
| 180 lb81.6 kg | Close-Grip Decline Bench Press | 116 lb52.6 kg | 156 lb70.8 kg | 196 lb88.9 kg | 236 lb107 kg |
| Push Press | 120 lb54.4 kg | 141 lb64 kg | 165 lb74.8 kg | 207 lb93.9 kg | |
| 190 lb86.2 kg | Close-Grip Decline Bench Press | 120 lb54.4 kg | 162 lb73.5 kg | 203 lb92.1 kg | 245 lb111.1 kg |
| Push Press | 124 lb56.2 kg | 146 lb66.2 kg | 171 lb77.6 kg | 215 lb97.5 kg | |
| 200 lb90.7 kg | Close-Grip Decline Bench Press | 124 lb56.2 kg | 168 lb76.2 kg | 210 lb95.3 kg | 254 lb115.2 kg |
| Push Press | 128 lb58.1 kg | 151 lb68.5 kg | 177 lb80.3 kg | 222 lb100.7 kg | |
| 210 lb95.3 kg | Close-Grip Decline Bench Press | 128 lb58.1 kg | 173 lb78.5 kg | 217 lb98.4 kg | 262 lb118.8 kg |
| Push Press | 133 lb60.3 kg | 156 lb70.8 kg | 183 lb83 kg | 230 lb104.3 kg | |
| 220 lb99.8 kg | Close-Grip Decline Bench Press | 132 lb59.9 kg | 179 lb81.2 kg | 224 lb101.6 kg | 270 lb122.5 kg |
| Push Press | 137 lb62.1 kg | 161 lb73 kg | 189 lb85.7 kg | 237 lb107.5 kg | |
| 230 lb104.3 kg | Close-Grip Decline Bench Press | 136 lb61.7 kg | 184 lb83.5 kg | 231 lb104.8 kg | 278 lb126.1 kg |
| Push Press | 141 lb64 kg | 166 lb75.3 kg | 194 lb88 kg | 244 lb110.7 kg | |
| 240 lb108.9 kg | Close-Grip Decline Bench Press | 140 lb63.5 kg | 189 lb85.7 kg | 237 lb107.5 kg | 286 lb129.7 kg |
| Push Press | 145 lb65.8 kg | 171 lb77.6 kg | 200 lb90.7 kg | 251 lb113.9 kg | |
| 250 lb113.4 kg | Close-Grip Decline Bench Press | 144 lb65.3 kg | 195 lb88.5 kg | 244 lb110.7 kg | 294 lb133.4 kg |
| Push Press | 149 lb67.6 kg | 175 lb79.4 kg | 205 lb93 kg | 258 lb117 kg | |
| 260 lb117.9 kg | Close-Grip Decline Bench Press | 148 lb67.1 kg | 200 lb90.7 kg | 250 lb113.4 kg | 302 lb137 kg |
| Push Press | 153 lb69.4 kg | 180 lb81.6 kg | 211 lb95.7 kg | 265 lb120.2 kg | |
| 270 lb122.5 kg | Close-Grip Decline Bench Press | 152 lb68.9 kg | 205 lb93 kg | 257 lb116.6 kg | 310 lb140.6 kg |
| Push Press | 157 lb71.2 kg | 185 lb83.9 kg | 216 lb98 kg | 272 lb123.4 kg | |
| 280 lb127 kg | Close-Grip Decline Bench Press | 155 lb70.3 kg | 210 lb95.3 kg | 263 lb119.3 kg | 317 lb143.8 kg |
| Push Press | 161 lb73 kg | 189 lb85.7 kg | 221 lb100.2 kg | 278 lb126.1 kg | |
| 290 lb131.5 kg | Close-Grip Decline Bench Press | 159 lb72.1 kg | 215 lb97.5 kg | 269 lb122 kg | 325 lb147.4 kg |
| Push Press | 164 lb74.4 kg | 194 lb88 kg | 227 lb103 kg | 285 lb129.3 kg | |
| 300 lb136.1 kg | Close-Grip Decline Bench Press | 163 lb73.9 kg | 220 lb99.8 kg | 275 lb124.7 kg | 332 lb150.6 kg |
| Push Press | 168 lb76.2 kg | 198 lb89.8 kg | 232 lb105.2 kg | 292 lb132.4 kg |
Women’s Close-Grip Decline Bench 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Close-Grip Decline Bench Press | 41 lb18.6 kg | 56 lb25.4 kg | 72 lb32.7 kg | 92 lb41.7 kg |
| Push Press | 43 lb19.5 kg | 54 lb24.5 kg | 66 lb29.9 kg | 87 lb39.5 kg | |
| 110 lb49.9 kg | Close-Grip Decline Bench Press | 44 lb20 kg | 60 lb27.2 kg | 77 lb34.9 kg | 98 lb44.5 kg |
| Push Press | 46 lb20.9 kg | 58 lb26.3 kg | 71 lb32.2 kg | 93 lb42.2 kg | |
| 120 lb54.4 kg | Close-Grip Decline Bench Press | 47 lb21.3 kg | 64 lb29 kg | 82 lb37.2 kg | 104 lb47.2 kg |
| Push Press | 49 lb22.2 kg | 61 lb27.7 kg | 75 lb34 kg | 98 lb44.5 kg | |
| 130 lb59 kg | Close-Grip Decline Bench Press | 49 lb22.2 kg | 67 lb30.4 kg | 86 lb39 kg | 110 lb49.9 kg |
| Push Press | 52 lb23.6 kg | 65 lb29.5 kg | 79 lb35.8 kg | 104 lb47.2 kg | |
| 140 lb63.5 kg | Close-Grip Decline Bench Press | 52 lb23.6 kg | 71 lb32.2 kg | 91 lb41.3 kg | 116 lb52.6 kg |
| Push Press | 54 lb24.5 kg | 68 lb30.8 kg | 83 lb37.6 kg | 109 lb49.4 kg | |
| 150 lb68 kg | Close-Grip Decline Bench Press | 54 lb24.5 kg | 74 lb33.6 kg | 95 lb43.1 kg | 121 lb54.9 kg |
| Push Press | 57 lb25.9 kg | 71 lb32.2 kg | 87 lb39.5 kg | 114 lb51.7 kg | |
| 160 lb72.6 kg | Close-Grip Decline Bench Press | 56 lb25.4 kg | 77 lb34.9 kg | 99 lb44.9 kg | 126 lb57.2 kg |
| Push Press | 60 lb27.2 kg | 74 lb33.6 kg | 91 lb41.3 kg | 119 lb54 kg | |
| 170 lb77.1 kg | Close-Grip Decline Bench Press | 59 lb26.8 kg | 80 lb36.3 kg | 103 lb46.7 kg | 132 lb59.9 kg |
| Push Press | 62 lb28.1 kg | 77 lb34.9 kg | 95 lb43.1 kg | 124 lb56.2 kg | |
| 180 lb81.6 kg | Close-Grip Decline Bench Press | 61 lb27.7 kg | 84 lb38.1 kg | 107 lb48.5 kg | 137 lb62.1 kg |
| Push Press | 64 lb29 kg | 80 lb36.3 kg | 98 lb44.5 kg | 129 lb58.5 kg | |
| 190 lb86.2 kg | Close-Grip Decline Bench Press | 63 lb28.6 kg | 87 lb39.5 kg | 111 lb50.3 kg | 142 lb64.4 kg |
| Push Press | 67 lb30.4 kg | 83 lb37.6 kg | 102 lb46.3 kg | 133 lb60.3 kg | |
| 200 lb90.7 kg | Close-Grip Decline Bench Press | 65 lb29.5 kg | 90 lb40.8 kg | 115 lb52.2 kg | 147 lb66.7 kg |
| Push Press | 69 lb31.3 kg | 86 lb39 kg | 105 lb47.6 kg | 138 lb62.6 kg | |
| 210 lb95.3 kg | Close-Grip Decline Bench Press | 68 lb30.8 kg | 93 lb42.2 kg | 119 lb54 kg | 151 lb68.5 kg |
| Push Press | 71 lb32.2 kg | 89 lb40.4 kg | 109 lb49.4 kg | 143 lb64.9 kg | |
| 220 lb99.8 kg | Close-Grip Decline Bench Press | 70 lb31.8 kg | 96 lb43.5 kg | 123 lb55.8 kg | 156 lb70.8 kg |
| Push Press | 74 lb33.6 kg | 92 lb41.7 kg | 112 lb50.8 kg | 147 lb66.7 kg | |
| 230 lb104.3 kg | Close-Grip Decline Bench Press | 72 lb32.7 kg | 98 lb44.5 kg | 126 lb57.2 kg | 161 lb73 kg |
| Push Press | 76 lb34.5 kg | 94 lb42.6 kg | 116 lb52.6 kg | 152 lb68.9 kg | |
| 240 lb108.9 kg | Close-Grip Decline Bench Press | 74 lb33.6 kg | 101 lb45.8 kg | 130 lb59 kg | 166 lb75.3 kg |
| Push Press | 78 lb35.4 kg | 97 lb44 kg | 119 lb54 kg | 156 lb70.8 kg |
How Your Close-Grip Decline Bench Press vs Push Press 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
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Close-Grip Decline Bench 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 decline bench press strength level
The standards use the sex-specific thresholds from the individual Close-Grip Decline Bench Press 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.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the push press strength level
The push 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.
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.
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.
| 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 decline bench press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the push press | 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 Close-Grip Decline Bench Press and Push Press Standards Differ
What the men’s data shows:
The close-grip decline bench press and push press standards are within 3 lb at 120 lb, 130 lb, 140 lb, and 150 lb.
The higher target remains with Push Press for Novice throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 9.9 to 18.2 kg.
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 Decline Bench Press standard: zero means equal, above zero means the Push Press standard is higher, and below zero means the Close-Grip Decline 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 Close-Grip Decline Bench Press and Push Press Standards Differ
What the women’s data shows:
The close-grip decline bench press and push press standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 170 lb, 180 lb, and 210 lb.
Novice at every displayed bodyweight.
At Elite, the difference is 2.2 kg at 100 lb and 4.5 kg at 240 lb.
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 Decline Bench Press standard: zero means equal, above zero means the Push Press standard is higher, and below zero means the Close-Grip Decline 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.
Close-Grip Decline Bench Press and Push Press Exercises Used by This Calculator
For a useful comparison, perform a strict close-grip decline bench press and a strict push press using the setup and load rules below. Use strict, repeatable Close-Grip Decline Bench 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 Decline Bench Press setup and load convention
Set backrest exactly 15° below horizontal and secure both lower legs in passive anchors. Lie with head, shoulders, and buttocks supported. Take symmetric pronated grip exactly 40.0 cm between index-finger centerlines. Use spotter handoff if needed; start at full elbow extension. Lower under control to clear lower-sternum contact without bounce or sink. Press with both arms simultaneously to full elbow lockout. Stable lockout before every rep; controlled touch-and-press allowed, no bounce. Only exact −15°, pronated 40.0 cm grip execution shares the ladder. No angle/grip selector; complete setting appears in results.
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 Decline Bench 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 Decline Bench Press — View the individual Close-Grip Decline Bench Press standards and next strength-level target.
- Barbell Push Press — View the individual Push Press standards and next strength-level target.
- Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Incline Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Wide 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.