Incline Bench Press vs Close Grip Bench Press Strength Standards
Compare your incline bench press and close-grip bench press against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Testing: a raw barbell incline bench press at approximately 30–45 degrees with the bar lowered to the upper chest and every rep locked out; a close-grip barbell bench press with a stable bench setup, controlled chest touch, narrow repeatable grip, and full elbow lockout without assistance. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Incline Bench Press vs Close Grip Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the incline bench press and close-grip 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 incline bench press and close-grip 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 Incline Bench Press / Close-Grip 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 Incline Bench Press vs Close-Grip Bench Press Standards
How to read the table: The first number is Incline Bench Press; the second is Close-Grip 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 | 98 / 84 lb 44.5 / 38.1 kg | 133 / 113 lb 60.3 / 51.3 kg | 168 / 143 lb 76.2 / 64.9 kg | 203 / 172 lb 92.1 / 78 kg |
| 130 lb 59 kg | 103 / 89 lb 46.7 / 40.4 kg | 141 / 120 lb 64 / 54.4 kg | 177 / 151 lb 80.3 / 68.5 kg | 214 / 182 lb 97.1 / 82.6 kg |
| 140 lb 63.5 kg | 109 / 93 lb 49.4 / 42.2 kg | 148 / 126 lb 67.1 / 57.2 kg | 186 / 158 lb 84.4 / 71.7 kg | 225 / 191 lb 102.1 / 86.6 kg |
| 150 lb 68 kg | 114 / 97 lb 51.7 / 44 kg | 155 / 132 lb 70.3 / 59.9 kg | 195 / 166 lb 88.5 / 75.3 kg | 236 / 200 lb 107 / 90.7 kg |
| 160 lb 72.6 kg | 119 / 102 lb 54 / 46.3 kg | 161 / 137 lb 73 / 62.1 kg | 203 / 173 lb 92.1 / 78.5 kg | 246 / 209 lb 111.6 / 94.8 kg |
| 170 lb 77.1 kg | 123 / 106 lb 55.8 / 48.1 kg | 168 / 143 lb 76.2 / 64.9 kg | 212 / 180 lb 96.2 / 81.6 kg | 256 / 217 lb 116.1 / 98.4 kg |
| 180 lb 81.6 kg | 128 / 110 lb 58.1 / 49.9 kg | 175 / 149 lb 79.4 / 67.6 kg | 220 / 187 lb 99.8 / 84.8 kg | 266 / 226 lb 120.7 / 102.5 kg |
| 190 lb 86.2 kg | 133 / 114 lb 60.3 / 51.7 kg | 181 / 154 lb 82.1 / 69.9 kg | 228 / 194 lb 103.4 / 88 kg | 276 / 234 lb 125.2 / 106.1 kg |
| 200 lb 90.7 kg | 138 / 118 lb 62.6 / 53.5 kg | 187 / 159 lb 84.8 / 72.1 kg | 236 / 201 lb 107 / 91.2 kg | 286 / 242 lb 129.7 / 109.8 kg |
| 210 lb 95.3 kg | 142 / 122 lb 64.4 / 55.3 kg | 193 / 165 lb 87.5 / 74.8 kg | 244 / 207 lb 110.7 / 93.9 kg | 295 / 250 lb 133.8 / 113.4 kg |
| 220 lb 99.8 kg | 147 / 126 lb 66.7 / 57.2 kg | 200 / 170 lb 90.7 / 77.1 kg | 251 / 214 lb 113.9 / 97.1 kg | 304 / 258 lb 137.9 / 117 kg |
| 230 lb 104.3 kg | 151 / 129 lb 68.5 / 58.5 kg | 206 / 175 lb 93.4 / 79.4 kg | 259 / 220 lb 117.5 / 99.8 kg | 313 / 266 lb 142 / 120.7 kg |
| 240 lb 108.9 kg | 155 / 133 lb 70.3 / 60.3 kg | 212 / 180 lb 96.2 / 81.6 kg | 266 / 227 lb 120.7 / 103 kg | 323 / 273 lb 146.5 / 123.8 kg |
| 250 lb 113.4 kg | 160 / 137 lb 72.6 / 62.1 kg | 217 / 185 lb 98.4 / 83.9 kg | 274 / 233 lb 124.3 / 105.7 kg | 331 / 281 lb 150.1 / 127.5 kg |
| 260 lb 117.9 kg | 164 / 141 lb 74.4 / 64 kg | 223 / 190 lb 101.2 / 86.2 kg | 281 / 239 lb 127.5 / 108.4 kg | 340 / 288 lb 154.2 / 130.6 kg |
| 270 lb 122.5 kg | 168 / 144 lb 76.2 / 65.3 kg | 229 / 195 lb 103.9 / 88.5 kg | 288 / 245 lb 130.6 / 111.1 kg | 349 / 296 lb 158.3 / 134.3 kg |
| 280 lb 127 kg | 172 / 148 lb 78 / 67.1 kg | 234 / 199 lb 106.1 / 90.3 kg | 295 / 251 lb 133.8 / 113.9 kg | 357 / 303 lb 161.9 / 137.4 kg |
| 290 lb 131.5 kg | 176 / 151 lb 79.8 / 68.5 kg | 240 / 204 lb 108.9 / 92.5 kg | 302 / 257 lb 137 / 116.6 kg | 366 / 310 lb 166 / 140.6 kg |
| 300 lb 136.1 kg | 180 / 155 lb 81.6 / 70.3 kg | 245 / 209 lb 111.1 / 94.8 kg | 309 / 263 lb 140.2 / 119.3 kg | 374 / 317 lb 169.6 / 143.8 kg |
Women’s Incline Bench Press vs Close-Grip Bench Press Standards
How to read the table: The first number is Incline Bench Press; the second is Close-Grip 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 | 46 / 39 lb 20.9 / 17.7 kg | 63 / 54 lb 28.6 / 24.5 kg | 80 / 69 lb 36.3 / 31.3 kg | 103 / 89 lb 46.7 / 40.4 kg |
| 110 lb 49.9 kg | 49 / 41 lb 22.2 / 18.6 kg | 67 / 58 lb 30.4 / 26.3 kg | 85 / 73 lb 38.6 / 33.1 kg | 110 / 94 lb 49.9 / 42.6 kg |
| 120 lb 54.4 kg | 52 / 44 lb 23.6 / 20 kg | 72 / 61 lb 32.7 / 27.7 kg | 90 / 78 lb 40.8 / 35.4 kg | 116 / 100 lb 52.6 / 45.4 kg |
| 130 lb 59 kg | 55 / 46 lb 24.9 / 20.9 kg | 75 / 65 lb 34 / 29.5 kg | 95 / 82 lb 43.1 / 37.2 kg | 123 / 105 lb 55.8 / 47.6 kg |
| 140 lb 63.5 kg | 57 / 49 lb 25.9 / 22.2 kg | 79 / 68 lb 35.8 / 30.8 kg | 100 / 86 lb 45.4 / 39 kg | 129 / 111 lb 58.5 / 50.3 kg |
| 150 lb 68 kg | 60 / 51 lb 27.2 / 23.1 kg | 83 / 71 lb 37.6 / 32.2 kg | 105 / 90 lb 47.6 / 40.8 kg | 135 / 116 lb 61.2 / 52.6 kg |
| 160 lb 72.6 kg | 63 / 53 lb 28.6 / 24 kg | 87 / 74 lb 39.5 / 33.6 kg | 110 / 94 lb 49.9 / 42.6 kg | 141 / 121 lb 64 / 54.9 kg |
| 170 lb 77.1 kg | 65 / 55 lb 29.5 / 24.9 kg | 90 / 77 lb 40.8 / 34.9 kg | 114 / 98 lb 51.7 / 44.5 kg | 147 / 126 lb 66.7 / 57.2 kg |
| 180 lb 81.6 kg | 68 / 58 lb 30.8 / 26.3 kg | 94 / 80 lb 42.6 / 36.3 kg | 119 / 102 lb 54 / 46.3 kg | 152 / 131 lb 68.9 / 59.4 kg |
| 190 lb 86.2 kg | 70 / 60 lb 31.8 / 27.2 kg | 97 / 83 lb 44 / 37.6 kg | 123 / 105 lb 55.8 / 47.6 kg | 158 / 136 lb 71.7 / 61.7 kg |
| 200 lb 90.7 kg | 73 / 62 lb 33.1 / 28.1 kg | 101 / 86 lb 45.8 / 39 kg | 127 / 109 lb 57.6 / 49.4 kg | 164 / 141 lb 74.4 / 64 kg |
| 210 lb 95.3 kg | 75 / 64 lb 34 / 29 kg | 104 / 89 lb 47.2 / 40.4 kg | 131 / 113 lb 59.4 / 51.3 kg | 169 / 145 lb 76.7 / 65.8 kg |
| 220 lb 99.8 kg | 77 / 66 lb 34.9 / 29.9 kg | 107 / 92 lb 48.5 / 41.7 kg | 136 / 116 lb 61.7 / 52.6 kg | 174 / 150 lb 78.9 / 68 kg |
| 230 lb 104.3 kg | 80 / 68 lb 36.3 / 30.8 kg | 110 / 94 lb 49.9 / 42.6 kg | 140 / 120 lb 63.5 / 54.4 kg | 180 / 154 lb 81.6 / 69.9 kg |
| 240 lb 108.9 kg | 82 / 70 lb 37.2 / 31.8 kg | 114 / 97 lb 51.7 / 44 kg | 144 / 123 lb 65.3 / 55.8 kg | 185 / 159 lb 83.9 / 72.1 kg |
How Your Incline Bench Press vs Close Grip 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 incline bench press strength level
The incline bench press standards use the sex-specific standards from the individual incline 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 heavier lifters are expected to lift more total weight without requiring strength to increase pound for pound.
3. 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.
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 incline bench press | Adjust incline bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the close-grip bench press | Use total-barbell estimated max and adjust 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 Incline Bench Press and Close Grip 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 bench press standard is higher; below zero means the incline 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.
14.1 → 25.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the close-grip bench press standard minus the incline bench press standard. A plus sign means the close-grip bench press standard is higher. A minus sign means the incline bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −14 lb −6.4 kg | −20 lb −9 kg | −25 lb −11.3 kg | −31 lb −14.1 kg |
| 130 lb 59 kg | −14 lb −6.3 kg | −21 lb −9.6 kg | −26 lb −11.8 kg | −32 lb −14.5 kg |
| 140 lb 63.5 kg | −16 lb −7.2 kg | −22 lb −9.9 kg | −28 lb −12.7 kg | −34 lb −15.5 kg |
| 150 lb 68 kg | −17 lb −7.7 kg | −23 lb −10.4 kg | −29 lb −13.2 kg | −36 lb −16.3 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −24 lb −10.9 kg | −30 lb −13.6 kg | −37 lb −16.8 kg |
| 170 lb 77.1 kg | −17 lb −7.7 kg | −25 lb −11.3 kg | −32 lb −14.6 kg | −39 lb −17.7 kg |
| 180 lb 81.6 kg | −18 lb −8.2 kg | −26 lb −11.8 kg | −33 lb −15 kg | −40 lb −18.2 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −27 lb −12.2 kg | −34 lb −15.4 kg | −42 lb −19.1 kg |
| 200 lb 90.7 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −35 lb −15.8 kg | −44 lb −19.9 kg |
| 210 lb 95.3 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −37 lb −16.8 kg | −45 lb −20.4 kg |
| 220 lb 99.8 kg | −21 lb −9.5 kg | −30 lb −13.6 kg | −37 lb −16.8 kg | −46 lb −20.9 kg |
| 230 lb 104.3 kg | −22 lb −10 kg | −31 lb −14 kg | −39 lb −17.7 kg | −47 lb −21.3 kg |
| 240 lb 108.9 kg | −22 lb −10 kg | −32 lb −14.6 kg | −39 lb −17.7 kg | −50 lb −22.7 kg |
| 250 lb 113.4 kg | −23 lb −10.5 kg | −32 lb −14.5 kg | −41 lb −18.6 kg | −50 lb −22.6 kg |
| 260 lb 117.9 kg | −23 lb −10.4 kg | −33 lb −15 kg | −42 lb −19.1 kg | −52 lb −23.6 kg |
| 270 lb 122.5 kg | −24 lb −10.9 kg | −34 lb −15.4 kg | −43 lb −19.5 kg | −53 lb −24 kg |
| 280 lb 127 kg | −24 lb −10.9 kg | −35 lb −15.8 kg | −44 lb −19.9 kg | −54 lb −24.5 kg |
| 290 lb 131.5 kg | −25 lb −11.3 kg | −36 lb −16.4 kg | −45 lb −20.4 kg | −56 lb −25.4 kg |
| 300 lb 136.1 kg | −25 lb −11.3 kg | −36 lb −16.3 kg | −46 lb −20.9 kg | −57 lb −25.8 kg |
How Women’s Incline Bench Press and Close Grip 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.
6.3 → 11.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the close-grip bench press standard minus the incline bench press standard. A plus sign means the close-grip bench press standard is higher. A minus sign means the incline bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −11 lb −5 kg | −14 lb −6.3 kg |
| 110 lb 49.9 kg | −8 lb −3.6 kg | −9 lb −4.1 kg | −12 lb −5.5 kg | −16 lb −7.3 kg |
| 120 lb 54.4 kg | −8 lb −3.6 kg | −11 lb −5 kg | −12 lb −5.4 kg | −16 lb −7.2 kg |
| 130 lb 59 kg | −9 lb −4 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −18 lb −8.2 kg |
| 140 lb 63.5 kg | −8 lb −3.7 kg | −11 lb −5 kg | −14 lb −6.4 kg | −18 lb −8.2 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −19 lb −8.6 kg |
| 160 lb 72.6 kg | −10 lb −4.6 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −20 lb −9.1 kg |
| 170 lb 77.1 kg | −10 lb −4.6 kg | −13 lb −5.9 kg | −16 lb −7.2 kg | −21 lb −9.5 kg |
| 180 lb 81.6 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −17 lb −7.7 kg | −21 lb −9.5 kg |
| 190 lb 86.2 kg | −10 lb −4.6 kg | −14 lb −6.4 kg | −18 lb −8.2 kg | −22 lb −10 kg |
| 200 lb 90.7 kg | −11 lb −5 kg | −15 lb −6.8 kg | −18 lb −8.2 kg | −23 lb −10.4 kg |
| 210 lb 95.3 kg | −11 lb −5 kg | −15 lb −6.8 kg | −18 lb −8.1 kg | −24 lb −10.9 kg |
| 220 lb 99.8 kg | −11 lb −5 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −24 lb −10.9 kg |
| 230 lb 104.3 kg | −12 lb −5.5 kg | −16 lb −7.3 kg | −20 lb −9.1 kg | −26 lb −11.7 kg |
| 240 lb 108.9 kg | −12 lb −5.4 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −26 lb −11.8 kg |
Incline Bench Press and Close Grip Bench Press Exercises Used by This Calculator
This calculator uses a barbell incline bench press and a strict barbell close-grip bench press. Use strict canonical Incline Bench Press and Close Grip Bench Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a raw 30–45 degree barbell incline bench press
Lower the bar to the upper chest or clavicle with the feet planted and shoulders against the bench, then press to full elbow lockout. Do not enter a flat press, dumbbell press, Smith-machine press, machine press, partial rep, or equipped lift.
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.
Enter one recent Incline Bench Press result and one recent Close Grip Bench Press result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Incline Bench Press — View the individual Incline Bench Press standards and next strength-level target.
- Barbell Close-Grip Bench Press — View the individual Close-Grip Bench Press standards and next strength-level target.
- Archer Push Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Assisted Dip Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bench Pin Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bent Arm Pullover — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.