Strength Level Calculator
Close-Grip Bench Press Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Close-Grip Bench Press is about 93 kg (205 lb) and advanced is about 116 kg. For a 60 kg (132 lb) woman, intermediate is about 46 kg and advanced about 61 kg. Enter your own numbers below to see your level.
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Close-Grip Bench Press strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 34 kg · 75 lb | 47 kg · 104 lb | 66 kg · 146 lb | 86 kg · 189 lb | 110 kg · 242 lb |
| 70 kg · 154 lb | 44 kg · 97 lb | 59 kg · 129 lb | 80 kg · 176 lb | 101 kg · 223 lb | 127 kg · 280 lb |
| 80 kg · 176 lb | 53 kg · 118 lb | 70 kg · 154 lb | 93 kg · 204 lb | 116 kg · 255 lb | 143 kg · 315 lb |
| 90 kg · 198 lb | 63 kg · 138 lb | 81 kg · 178 lb | 105 kg · 231 lb | 129 kg · 285 lb | 158 kg · 348 lb |
| 100 kg · 220 lb | 72 kg · 158 lb | 91 kg · 200 lb | 117 kg · 257 lb | 142 kg · 313 lb | 172 kg · 380 lb |
| 110 kg · 243 lb | 80 kg · 177 lb | 101 kg · 222 lb | 128 kg · 281 lb | 154 kg · 340 lb | 186 kg · 409 lb |
| 120 kg · 265 lb | 89 kg · 196 lb | 110 kg · 243 lb | 138 kg · 305 lb | 166 kg · 366 lb | 198 kg · 437 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 15 kg · 34 lb | 24 kg · 53 lb | 38 kg · 85 lb | 53 kg · 117 lb | 72 kg · 159 lb |
| 60 kg · 132 lb | 20 kg · 44 lb | 30 kg · 66 lb | 46 kg · 101 lb | 61 kg · 135 lb | 82 kg · 180 lb |
| 70 kg · 154 lb | 25 kg · 54 lb | 36 kg · 78 lb | 52 kg · 115 lb | 69 kg · 153 lb | 91 kg · 200 lb |
| 80 kg · 176 lb | 29 kg · 64 lb | 41 kg · 90 lb | 59 kg · 129 lb | 76 kg · 169 lb | 99 kg · 218 lb |
| 90 kg · 198 lb | 33 kg · 73 lb | 46 kg · 101 lb | 65 kg · 142 lb | 83 kg · 183 lb | 106 kg · 235 lb |
Standards are estimates from Lyfta's strength model for a 30-year-old lifter, showing the one-rep max at each level. Beginner = stronger than 5% of lifters, Novice 34%, Intermediate 50%, Advanced 84%, Elite 95%.
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Frequently asked questions
- How do I calculate my Close-Grip Bench Press strength level?
- Enter your Close-Grip Bench Press one-rep max, plus your age, bodyweight, and gender. The Lyfta strength level calculator compares that lift with other lifters and ranks you from beginner to elite.
- What is the average Close-Grip Bench Press weight?
- The median (intermediate) Close-Grip Bench Press one-rep max is about 93 kg for an 80 kg man and about 46 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Close-Grip Bench Press for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Close-Grip Bench Press at about 93 kg (205 lb) and advanced at about 116 kg (256 lb). For a 60 kg (132 lb) woman, intermediate is about 46 kg (101 lb) and advanced about 61 kg (134 lb). The table on this page shows other bodyweights.
- What do beginner, novice, intermediate, advanced, and elite mean?
- They are percentile bands for lifters at your age and bodyweight. Beginner is stronger than about 5% of lifters, intermediate is around the median, advanced is stronger than about 84%, and elite is stronger than about 95%.
- How are Lyfta strength standards calculated?
- Lyfta uses statistical strength models built from lifter data. Your one-rep max is compared with the expected distribution for that exercise at the age, bodyweight, and gender you enter.