Swiss Bar Bench Press vs Swiss Bar Close Grip Bench Press Strength Standards
Compare your swiss bar bench press and swiss bar close grip bench 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 used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, count reps that bench press a Swiss bar with the selected neutral or angled handles from a controlled bottom position to full lockout without bounce, spotter help. For the second exercise, the lifter must lower under control to the specified chest or near-chest bottom position, then press to full controlled elbow extension. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Swiss Bar Bench Press vs Swiss Bar Close Grip Bench Press Strength Standards by Bodyweight
The paired standards below show what the swiss bar bench press and swiss bar close grip bench press each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Swiss Bar Bench Press / Swiss Bar Close Grip Bench Press in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Swiss Bar Bench Press vs Swiss Bar Close Grip Bench Press Standards
How to read the table: The first number is Swiss Bar Bench Press; the second is Swiss Bar 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 | 87 / 81 lb 39.5 / 36.7 kg | 120 / 112 lb 54.4 / 50.8 kg | 157 / 148 lb 71.2 / 67.1 kg | 193 / 185 lb 87.5 / 83.9 kg |
| 130 lb 59 kg | 92 / 85 lb 41.7 / 38.6 kg | 127 / 118 lb 57.6 / 53.5 kg | 165 / 156 lb 74.8 / 70.8 kg | 203 / 195 lb 92.1 / 88.5 kg |
| 140 lb 63.5 kg | 96 / 90 lb 43.5 / 40.8 kg | 133 / 124 lb 60.3 / 56.2 kg | 174 / 164 lb 78.9 / 74.4 kg | 214 / 205 lb 97.1 / 93 kg |
| 150 lb 68 kg | 101 / 94 lb 45.8 / 42.6 kg | 139 / 130 lb 63 / 59 kg | 182 / 172 lb 82.6 / 78 kg | 224 / 214 lb 101.6 / 97.1 kg |
| 160 lb 72.6 kg | 105 / 98 lb 47.6 / 44.5 kg | 145 / 136 lb 65.8 / 61.7 kg | 190 / 179 lb 86.2 / 81.2 kg | 234 / 224 lb 106.1 / 101.6 kg |
| 170 lb 77.1 kg | 110 / 102 lb 49.9 / 46.3 kg | 151 / 141 lb 68.5 / 64 kg | 198 / 187 lb 89.8 / 84.8 kg | 243 / 233 lb 110.2 / 105.7 kg |
| 180 lb 81.6 kg | 114 / 106 lb 51.7 / 48.1 kg | 157 / 147 lb 71.2 / 66.7 kg | 205 / 194 lb 93 / 88 kg | 253 / 242 lb 114.8 / 109.8 kg |
| 190 lb 86.2 kg | 118 / 110 lb 53.5 / 49.9 kg | 163 / 152 lb 73.9 / 68.9 kg | 213 / 201 lb 96.6 / 91.2 kg | 262 / 251 lb 118.8 / 113.9 kg |
| 200 lb 90.7 kg | 122 / 114 lb 55.3 / 51.7 kg | 169 / 157 lb 76.7 / 71.2 kg | 220 / 208 lb 99.8 / 94.3 kg | 271 / 260 lb 122.9 / 117.9 kg |
| 210 lb 95.3 kg | 126 / 118 lb 57.2 / 53.5 kg | 174 / 162 lb 78.9 / 73.5 kg | 228 / 215 lb 103.4 / 97.5 kg | 280 / 268 lb 127 / 121.6 kg |
| 220 lb 99.8 kg | 130 / 121 lb 59 / 54.9 kg | 180 / 168 lb 81.6 / 76.2 kg | 235 / 222 lb 106.6 / 100.7 kg | 289 / 277 lb 131.1 / 125.6 kg |
| 230 lb 104.3 kg | 134 / 125 lb 60.8 / 56.7 kg | 185 / 173 lb 83.9 / 78.5 kg | 242 / 228 lb 109.8 / 103.4 kg | 298 / 285 lb 135.2 / 129.3 kg |
| 240 lb 108.9 kg | 138 / 129 lb 62.6 / 58.5 kg | 190 / 178 lb 86.2 / 80.7 kg | 249 / 235 lb 112.9 / 106.6 kg | 306 / 293 lb 138.8 / 132.9 kg |
| 250 lb 113.4 kg | 142 / 132 lb 64.4 / 59.9 kg | 196 / 183 lb 88.9 / 83 kg | 256 / 241 lb 116.1 / 109.3 kg | 315 / 301 lb 142.9 / 136.5 kg |
| 260 lb 117.9 kg | 145 / 136 lb 65.8 / 61.7 kg | 201 / 187 lb 91.2 / 84.8 kg | 263 / 248 lb 119.3 / 112.5 kg | 323 / 309 lb 146.5 / 140.2 kg |
| 270 lb 122.5 kg | 149 / 139 lb 67.6 / 63 kg | 206 / 192 lb 93.4 / 87.1 kg | 269 / 254 lb 122 / 115.2 kg | 331 / 317 lb 150.1 / 143.8 kg |
| 280 lb 127 kg | 153 / 142 lb 69.4 / 64.4 kg | 211 / 197 lb 95.7 / 89.4 kg | 276 / 260 lb 125.2 / 117.9 kg | 339 / 325 lb 153.8 / 147.4 kg |
| 290 lb 131.5 kg | 156 / 146 lb 70.8 / 66.2 kg | 216 / 201 lb 98 / 91.2 kg | 282 / 266 lb 127.9 / 120.7 kg | 347 / 333 lb 157.4 / 151 kg |
| 300 lb 136.1 kg | 160 / 149 lb 72.6 / 67.6 kg | 221 / 206 lb 100.2 / 93.4 kg | 289 / 273 lb 131.1 / 123.8 kg | 355 / 340 lb 161 / 154.2 kg |
Women’s Swiss Bar Bench Press vs Swiss Bar Close Grip Bench Press Standards
How to read the table: The first number is Swiss Bar Bench Press; the second is Swiss Bar 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 | 41 / 39 lb 18.6 / 17.7 kg | 60 / 57 lb 27.2 / 25.9 kg | 80 / 78 lb 36.3 / 35.4 kg | 103 / 101 lb 46.7 / 45.8 kg |
| 110 lb 49.9 kg | 44 / 41 lb 20 / 18.6 kg | 63 / 61 lb 28.6 / 27.7 kg | 85 / 83 lb 38.6 / 37.6 kg | 110 / 107 lb 49.9 / 48.5 kg |
| 120 lb 54.4 kg | 47 / 44 lb 21.3 / 20 kg | 67 / 65 lb 30.4 / 29.5 kg | 90 / 88 lb 40.8 / 39.9 kg | 116 / 114 lb 52.6 / 51.7 kg |
| 130 lb 59 kg | 49 / 46 lb 22.2 / 20.9 kg | 71 / 68 lb 32.2 / 30.8 kg | 95 / 93 lb 43.1 / 42.2 kg | 123 / 120 lb 55.8 / 54.4 kg |
| 140 lb 63.5 kg | 52 / 49 lb 23.6 / 22.2 kg | 74 / 72 lb 33.6 / 32.7 kg | 100 / 97 lb 45.4 / 44 kg | 129 / 126 lb 58.5 / 57.2 kg |
| 150 lb 68 kg | 54 / 51 lb 24.5 / 23.1 kg | 78 / 75 lb 35.4 / 34 kg | 105 / 102 lb 47.6 / 46.3 kg | 135 / 132 lb 61.2 / 59.9 kg |
| 160 lb 72.6 kg | 56 / 53 lb 25.4 / 24 kg | 81 / 78 lb 36.7 / 35.4 kg | 110 / 106 lb 49.9 / 48.1 kg | 141 / 138 lb 64 / 62.6 kg |
| 170 lb 77.1 kg | 59 / 55 lb 26.8 / 24.9 kg | 85 / 82 lb 38.6 / 37.2 kg | 114 / 111 lb 51.7 / 50.3 kg | 147 / 143 lb 66.7 / 64.9 kg |
| 180 lb 81.6 kg | 61 / 58 lb 27.7 / 26.3 kg | 88 / 85 lb 39.9 / 38.6 kg | 119 / 115 lb 54 / 52.2 kg | 152 / 149 lb 68.9 / 67.6 kg |
| 190 lb 86.2 kg | 63 / 60 lb 28.6 / 27.2 kg | 91 / 88 lb 41.3 / 39.9 kg | 123 / 119 lb 55.8 / 54 kg | 158 / 155 lb 71.7 / 70.3 kg |
| 200 lb 90.7 kg | 65 / 62 lb 29.5 / 28.1 kg | 94 / 91 lb 42.6 / 41.3 kg | 127 / 124 lb 57.6 / 56.2 kg | 164 / 160 lb 74.4 / 72.6 kg |
| 210 lb 95.3 kg | 68 / 64 lb 30.8 / 29 kg | 98 / 94 lb 44.5 / 42.6 kg | 131 / 128 lb 59.4 / 58.1 kg | 169 / 165 lb 76.7 / 74.8 kg |
| 220 lb 99.8 kg | 70 / 66 lb 31.8 / 29.9 kg | 101 / 97 lb 45.8 / 44 kg | 136 / 132 lb 61.7 / 59.9 kg | 174 / 170 lb 78.9 / 77.1 kg |
| 230 lb 104.3 kg | 72 / 68 lb 32.7 / 30.8 kg | 104 / 100 lb 47.2 / 45.4 kg | 140 / 136 lb 63.5 / 61.7 kg | 180 / 176 lb 81.6 / 79.8 kg |
| 240 lb 108.9 kg | 74 / 70 lb 33.6 / 31.8 kg | 107 / 103 lb 48.5 / 46.7 kg | 144 / 140 lb 65.3 / 63.5 kg | 185 / 181 lb 83.9 / 82.1 kg |
How Your Swiss Bar Bench Press vs Swiss Bar Close Grip Bench 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 Swiss Bar Bench Press vs Swiss Bar Close Grip Bench 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 swiss bar bench press strength level
The standards use the sex-specific thresholds from the individual Swiss Bar 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the swiss bar close grip bench press strength level
The swiss bar close grip bench 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
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 swiss bar bench press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the swiss bar close grip bench 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. |
How Men’s Swiss Bar Bench Press and Swiss Bar 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 swiss bar close grip bench press standard is higher; below zero means the swiss bar 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.
Across 120–300 lb bodyweight, the Elite gap changes from 3.6 to 6.8 kg.
How to read the table: Every number is the swiss bar close grip bench press standard minus the swiss bar bench press standard. A plus sign means the swiss bar close grip bench press standard is higher. A minus sign means the swiss bar bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −6 lb −2.8 kg | −8 lb −3.6 kg | −9 lb −4.1 kg | −8 lb −3.6 kg |
| 130 lb 59 kg | −7 lb −3.1 kg | −9 lb −4.1 kg | −9 lb −4 kg | −8 lb −3.6 kg |
| 140 lb 63.5 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | −10 lb −4.5 kg | −9 lb −4.1 kg |
| 150 lb 68 kg | −7 lb −3.2 kg | −9 lb −4 kg | −10 lb −4.6 kg | −10 lb −4.5 kg |
| 160 lb 72.6 kg | −7 lb −3.1 kg | −9 lb −4.1 kg | −11 lb −5 kg | −10 lb −4.5 kg |
| 170 lb 77.1 kg | −8 lb −3.6 kg | −10 lb −4.5 kg | −11 lb −5 kg | −10 lb −4.5 kg |
| 180 lb 81.6 kg | −8 lb −3.6 kg | −10 lb −4.5 kg | −11 lb −5 kg | −11 lb −5 kg |
| 190 lb 86.2 kg | −8 lb −3.6 kg | −11 lb −5 kg | −12 lb −5.4 kg | −11 lb −4.9 kg |
| 200 lb 90.7 kg | −8 lb −3.6 kg | −12 lb −5.5 kg | −12 lb −5.5 kg | −11 lb −5 kg |
| 210 lb 95.3 kg | −8 lb −3.7 kg | −12 lb −5.4 kg | −13 lb −5.9 kg | −12 lb −5.4 kg |
| 220 lb 99.8 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −13 lb −5.9 kg | −12 lb −5.5 kg |
| 230 lb 104.3 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −14 lb −6.4 kg | −13 lb −5.9 kg |
| 240 lb 108.9 kg | −9 lb −4.1 kg | −12 lb −5.5 kg | −14 lb −6.3 kg | −13 lb −5.9 kg |
| 250 lb 113.4 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −15 lb −6.8 kg | −14 lb −6.4 kg |
| 260 lb 117.9 kg | −9 lb −4.1 kg | −14 lb −6.4 kg | −15 lb −6.8 kg | −14 lb −6.3 kg |
| 270 lb 122.5 kg | −10 lb −4.6 kg | −14 lb −6.3 kg | −15 lb −6.8 kg | −14 lb −6.3 kg |
| 280 lb 127 kg | −11 lb −5 kg | −14 lb −6.3 kg | −16 lb −7.3 kg | −14 lb −6.4 kg |
| 290 lb 131.5 kg | −10 lb −4.6 kg | −15 lb −6.8 kg | −16 lb −7.2 kg | −14 lb −6.4 kg |
| 300 lb 136.1 kg | −11 lb −5 kg | −15 lb −6.8 kg | −16 lb −7.3 kg | −15 lb −6.8 kg |
How Women’s Swiss Bar Bench Press and Swiss Bar Close Grip Bench Press Standards Differ
What the women’s data shows:
The swiss bar bench press and swiss bar close grip bench press standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 180 lb, 190 lb, and 200 lb.
The higher target remains with Swiss Bar Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 0.9 to 1.8 kg.
How to read the table: Every number is the swiss bar close grip bench press standard minus the swiss bar bench press standard. A plus sign means the swiss bar close grip bench press standard is higher. A minus sign means the swiss bar bench press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −2 lb −0.9 kg | −3 lb −1.3 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
| 110 lb 49.9 kg | −3 lb −1.4 kg | −2 lb −0.9 kg | −2 lb −1 kg | −3 lb −1.4 kg |
| 120 lb 54.4 kg | −3 lb −1.3 kg | −2 lb −0.9 kg | −2 lb −0.9 kg | −2 lb −0.9 kg |
| 130 lb 59 kg | −3 lb −1.3 kg | −3 lb −1.4 kg | −2 lb −0.9 kg | −3 lb −1.4 kg |
| 140 lb 63.5 kg | −3 lb −1.4 kg | −2 lb −0.9 kg | −3 lb −1.4 kg | −3 lb −1.3 kg |
| 150 lb 68 kg | −3 lb −1.4 kg | −3 lb −1.4 kg | −3 lb −1.3 kg | −3 lb −1.3 kg |
| 160 lb 72.6 kg | −3 lb −1.4 kg | −3 lb −1.3 kg | −4 lb −1.8 kg | −3 lb −1.4 kg |
| 170 lb 77.1 kg | −4 lb −1.9 kg | −3 lb −1.4 kg | −3 lb −1.4 kg | −4 lb −1.8 kg |
| 180 lb 81.6 kg | −3 lb −1.4 kg | −3 lb −1.3 kg | −4 lb −1.8 kg | −3 lb −1.3 kg |
| 190 lb 86.2 kg | −3 lb −1.4 kg | −3 lb −1.4 kg | −4 lb −1.8 kg | −3 lb −1.4 kg |
| 200 lb 90.7 kg | −3 lb −1.4 kg | −3 lb −1.3 kg | −3 lb −1.4 kg | −4 lb −1.8 kg |
| 210 lb 95.3 kg | −4 lb −1.8 kg | −4 lb −1.9 kg | −3 lb −1.3 kg | −4 lb −1.9 kg |
| 220 lb 99.8 kg | −4 lb −1.9 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −4 lb −1.8 kg |
| 230 lb 104.3 kg | −4 lb −1.9 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −4 lb −1.8 kg |
| 240 lb 108.9 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −4 lb −1.8 kg | −4 lb −1.8 kg |
Swiss Bar Bench Press and Swiss Bar Close Grip Bench Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the swiss bar bench press and swiss bar close grip bench press setup consistent with their individual rules. Use strict, repeatable Swiss Bar Bench Press and Swiss Bar Close Grip Bench 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 Swiss Bar Bench Press setup and load convention
Use the total Swiss bar load pressed on the bench. Enter only strict Swiss bar bench press reps. Count reps that bench press a Swiss bar with the selected neutral or angled handles from a controlled bottom position to full lockout without bounce, spotter help, or changing handles mid-set. Keep setup, range, and finish quality consistent across the entered set. Do not count substituted exercises or assisted reps.
Use the Swiss Bar Close Grip Bench Press setup and load convention
The entered weight for strict Swiss Bar Close Grip Bench Press. Valid Swiss Bar Close Grip Bench Press reps. The lifter must lower under control to the approved chest or near-chest bottom position, then press to full controlled elbow extension. A valid finish requires controlled lockout with stable shoulders, wrists, and bar path without rack contact or spotter assistance. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Swiss Bar Bench Press result and one recent Swiss Bar Close Grip Bench Press result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Swiss Bar Bench Press — View the individual Swiss Bar Bench Press standards and next strength-level target.
- Swiss Bar Close Grip Bench Press — View the individual Swiss Bar Close Grip Bench 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.
- Wide Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.