Close Grip Dumbbell Bench Press vs Push Press Strength Standards
Compare your close grip dumbbell bench press and push press against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight of one dumbbell and 1–12 strict reps. Second lift: total barbell load and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower under control to a consistent bottom depth near the lower chest, lower pec line, or ribcage. 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 Dumbbell Bench Press vs Push Press Strength Standards
Use these tables to compare the estimated one-rep max required for the close grip dumbbell bench press and push press to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Close Grip Dumbbell Bench Press / Push Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Close Grip Dumbbell 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 Dumbbell Bench Press | 45 lb20.4 kg | 70 lb31.8 kg | 109 lb49.4 kg | 143 lb64.9 kg |
| Push Press | 91 lb41.3 kg | 107 lb48.5 kg | 126 lb57.2 kg | 158 lb71.7 kg | |
| 130 lb59 kg | Close Grip Dumbbell Bench Press | 47 lb21.3 kg | 74 lb33.6 kg | 115 lb52.2 kg | 151 lb68.5 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 Dumbbell Bench Press | 50 lb22.7 kg | 78 lb35.4 kg | 121 lb54.9 kg | 158 lb71.7 kg |
| Push Press | 101 lb45.8 kg | 119 lb54 kg | 140 lb63.5 kg | 175 lb79.4 kg | |
| 150 lb68 kg | Close Grip Dumbbell Bench Press | 52 lb23.6 kg | 81 lb36.7 kg | 126 lb57.2 kg | 166 lb75.3 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 Dumbbell Bench Press | 54 lb24.5 kg | 85 lb38.6 kg | 132 lb59.9 kg | 173 lb78.5 kg |
| Push Press | 111 lb50.3 kg | 130 lb59 kg | 152 lb68.9 kg | 192 lb87.1 kg | |
| 170 lb77.1 kg | Close Grip Dumbbell Bench Press | 57 lb25.9 kg | 88 lb39.9 kg | 137 lb62.1 kg | 180 lb81.6 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 Dumbbell Bench Press | 59 lb26.8 kg | 92 lb41.7 kg | 143 lb64.9 kg | 187 lb84.8 kg |
| Push Press | 120 lb54.4 kg | 141 lb64 kg | 165 lb74.8 kg | 207 lb93.9 kg | |
| 190 lb86.2 kg | Close Grip Dumbbell Bench Press | 61 lb27.7 kg | 95 lb43.1 kg | 148 lb67.1 kg | 194 lb88 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 Dumbbell Bench Press | 63 lb28.6 kg | 98 lb44.5 kg | 153 lb69.4 kg | 201 lb91.2 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 Dumbbell Bench Press | 65 lb29.5 kg | 102 lb46.3 kg | 158 lb71.7 kg | 207 lb93.9 kg |
| Push Press | 133 lb60.3 kg | 156 lb70.8 kg | 183 lb83 kg | 230 lb104.3 kg | |
| 220 lb99.8 kg | Close Grip Dumbbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 163 lb73.9 kg | 214 lb97.1 kg |
| Push Press | 137 lb62.1 kg | 161 lb73 kg | 189 lb85.7 kg | 237 lb107.5 kg | |
| 230 lb104.3 kg | Close Grip Dumbbell Bench Press | 69 lb31.3 kg | 108 lb49 kg | 168 lb76.2 kg | 220 lb99.8 kg |
| Push Press | 141 lb64 kg | 166 lb75.3 kg | 194 lb88 kg | 244 lb110.7 kg | |
| 240 lb108.9 kg | Close Grip Dumbbell Bench Press | 71 lb32.2 kg | 111 lb50.3 kg | 173 lb78.5 kg | 227 lb103 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 Dumbbell Bench Press | 73 lb33.1 kg | 114 lb51.7 kg | 178 lb80.7 kg | 233 lb105.7 kg |
| Push Press | 149 lb67.6 kg | 175 lb79.4 kg | 205 lb93 kg | 258 lb117 kg | |
| 260 lb117.9 kg | Close Grip Dumbbell Bench Press | 75 lb34 kg | 117 lb53.1 kg | 182 lb82.6 kg | 239 lb108.4 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 Dumbbell Bench Press | 77 lb34.9 kg | 120 lb54.4 kg | 187 lb84.8 kg | 245 lb111.1 kg |
| Push Press | 157 lb71.2 kg | 185 lb83.9 kg | 216 lb98 kg | 272 lb123.4 kg | |
| 280 lb127 kg | Close Grip Dumbbell Bench Press | 79 lb35.8 kg | 123 lb55.8 kg | 192 lb87.1 kg | 251 lb113.9 kg |
| Push Press | 161 lb73 kg | 189 lb85.7 kg | 221 lb100.2 kg | 278 lb126.1 kg | |
| 290 lb131.5 kg | Close Grip Dumbbell Bench Press | 81 lb36.7 kg | 126 lb57.2 kg | 196 lb88.9 kg | 257 lb116.6 kg |
| Push Press | 164 lb74.4 kg | 194 lb88 kg | 227 lb103 kg | 285 lb129.3 kg | |
| 300 lb136.1 kg | Close Grip Dumbbell Bench Press | 83 lb37.6 kg | 129 lb58.5 kg | 201 lb91.2 kg | 263 lb119.3 kg |
| Push Press | 168 lb76.2 kg | 198 lb89.8 kg | 232 lb105.2 kg | 292 lb132.4 kg |
Women’s Close Grip Dumbbell 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 Dumbbell Bench Press | 16 lb7.3 kg | 31 lb14.1 kg | 52 lb23.6 kg | 73 lb33.1 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 Dumbbell Bench Press | 17 lb7.7 kg | 33 lb15 kg | 55 lb24.9 kg | 78 lb35.4 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 Dumbbell Bench Press | 18 lb8.2 kg | 35 lb15.9 kg | 59 lb26.8 kg | 83 lb37.6 kg |
| Push Press | 49 lb22.2 kg | 61 lb27.7 kg | 75 lb34 kg | 98 lb44.5 kg | |
| 130 lb59 kg | Close Grip Dumbbell Bench Press | 19 lb8.6 kg | 37 lb16.8 kg | 62 lb28.1 kg | 87 lb39.5 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 Dumbbell Bench Press | 20 lb9.1 kg | 39 lb17.7 kg | 65 lb29.5 kg | 92 lb41.7 kg |
| Push Press | 54 lb24.5 kg | 68 lb30.8 kg | 83 lb37.6 kg | 109 lb49.4 kg | |
| 150 lb68 kg | Close Grip Dumbbell Bench Press | 21 lb9.5 kg | 41 lb18.6 kg | 68 lb30.8 kg | 96 lb43.5 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 Dumbbell Bench Press | 22 lb10 kg | 43 lb19.5 kg | 71 lb32.2 kg | 100 lb45.4 kg |
| Push Press | 60 lb27.2 kg | 74 lb33.6 kg | 91 lb41.3 kg | 119 lb54 kg | |
| 170 lb77.1 kg | Close Grip Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 74 lb33.6 kg | 104 lb47.2 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 Dumbbell Bench Press | 24 lb10.9 kg | 46 lb20.9 kg | 77 lb34.9 kg | 108 lb49 kg |
| Push Press | 64 lb29 kg | 80 lb36.3 kg | 98 lb44.5 kg | 129 lb58.5 kg | |
| 190 lb86.2 kg | Close Grip Dumbbell Bench Press | 25 lb11.3 kg | 48 lb21.8 kg | 80 lb36.3 kg | 112 lb50.8 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 Dumbbell Bench Press | 25 lb11.3 kg | 50 lb22.7 kg | 82 lb37.2 kg | 116 lb52.6 kg |
| Push Press | 69 lb31.3 kg | 86 lb39 kg | 105 lb47.6 kg | 138 lb62.6 kg | |
| 210 lb95.3 kg | Close Grip Dumbbell Bench Press | 26 lb11.8 kg | 51 lb23.1 kg | 85 lb38.6 kg | 120 lb54.4 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 Dumbbell Bench Press | 27 lb12.2 kg | 53 lb24 kg | 88 lb39.9 kg | 124 lb56.2 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 Dumbbell Bench Press | 28 lb12.7 kg | 55 lb24.9 kg | 90 lb40.8 kg | 128 lb58.1 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 Dumbbell Bench Press | 29 lb13.2 kg | 56 lb25.4 kg | 93 lb42.2 kg | 131 lb59.4 kg |
| Push Press | 78 lb35.4 kg | 97 lb44 kg | 119 lb54 kg | 156 lb70.8 kg |
How Your Close Grip Dumbbell Bench 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
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)
Set quality matters for this Close Grip Dumbbell Bench Press vs Push Press comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. 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 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
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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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 dumbbell 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Close Grip Dumbbell Bench Press and Push Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 6.8 to 13.1 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 Dumbbell Bench Press standard: zero means equal, above zero means the Push Press standard is higher, and below zero means the Close Grip Dumbbell 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 Dumbbell Bench Press and Push 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.
6.4 → 11.4 kg from 100 to 240 lb bodyweight.
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 Dumbbell Bench Press standard: zero means equal, above zero means the Push Press standard is higher, and below zero means the Close Grip Dumbbell 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 Dumbbell Bench Press and Push Press Exercises Used by This Calculator
Valid results depend on using the specified close grip dumbbell bench press and push press technique and load convention. Use strict, repeatable Close Grip Dumbbell 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 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.
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 Dumbbell Bench Press result and one recent Push Press result
First lift: weight of one dumbbell and 1–12 strict reps. Second lift: total barbell load and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Close Grip Dumbbell Bench Press — View the individual Close Grip Dumbbell Bench Press standards and next strength-level target.
- Barbell Push Press — View the individual Push Press standards and next strength-level target.
- Dumbbell Bench 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.
- Dumbbell Floor 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.