Close Grip Bench Press

Activated Muscles

Muscle Group	Muscles
Primary muscles	Triceps Brachii, Pectoralis Major (Chest)
Secondary muscles	Deltoids (Anterior Head), Pectoralis Minor
Stabilizer muscles	Core (Abdominals), Rotator Cuff Muscles
Grip muscles	Forearms (Flexors)

Muscle Group

Muscles

Primary muscles

Triceps Brachii, Pectoralis Major (Chest)

Secondary muscles

Deltoids (Anterior Head), Pectoralis Minor

Stabilizer muscles

Core (Abdominals), Rotator Cuff Muscles

Grip muscles

Forearms (Flexors)

Close Grip Bench Press Average

Level
	47 kg (104 lbs)	20 kg (45 lbs)
	68 kg (149 lbs)	33 kg (72 lbs)
	93 kg (206 lbs)	49 kg (109 lbs)
	123 kg (271 lbs)	69 kg (153 lbs)
	155 kg (342 lbs)	91 kg (202 lbs)

Level

47 kg
(104 lbs)

20 kg
(45 lbs)

68 kg
(149 lbs)

33 kg
(72 lbs)

93 kg
(206 lbs)

49 kg
(109 lbs)

123 kg
(271 lbs)

69 kg
(153 lbs)

155 kg
(342 lbs)

91 kg
(202 lbs)

Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.

Close Grip Bench Press Standards [kg]

By Bodyweight
By Age

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
50	22	35	50	68	88
55	28	41	57	77	98
60	33	47	65	85	107
65	38	53	72	93	116
70	43	59	78	101	125
75	48	65	85	108	133
80	52	70	91	116	141
85	57	76	98	123	149
90	62	81	104	129	157
95	67	86	110	136	164
100	71	92	116	143	171
105	76	97	121	149	178
110	80	101	127	155	184
115	84	106	132	161	191
120	88	111	137	167	197
125	93	116	143	172	203
130	97	120	148	178	209
135	101	125	153	183	215
140	105	129	157	189	221

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	40	58	79	105	132
20	46	66	91	120	151
25	47	68	93	123	155
30	47	68	93	123	155
35	47	68	93	123	155
40	47	68	93	123	155
45	45	64	88	117	147
50	42	60	83	109	138
55	39	56	77	101	128
60	35	51	70	92	117
65	32	46	63	83	105
70	29	41	57	75	94
75	26	37	51	67	85
80	23	33	45	60	76
85	21	30	41	54	68
90	19	27	37	48	61

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
40	10	18	29	43	59
45	12	21	33	48	65
50	15	24	37	53	70
55	17	27	41	57	75
60	19	30	45	62	80
65	22	33	48	66	85
70	24	36	52	70	89
75	26	39	55	73	94
80	28	42	58	77	98
85	31	44	61	80	102
90	33	47	64	84	105
95	35	49	67	87	109
100	37	51	69	90	112
105	39	54	72	93	116
110	40	56	75	96	119
115	42	58	77	99	122
120	44	60	79	102	125

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	17	28	42	59	78
20	20	32	48	68	89
25	20	33	49	69	91
30	20	33	49	69	91
35	20	33	49	69	91
40	20	33	49	69	91
45	19	31	47	66	87
50	18	29	44	62	81
55	17	27	41	57	75
60	15	25	37	52	69
65	14	22	34	47	62
70	12	20	30	42	56
75	11	18	27	38	50
80	10	16	24	34	45
85	9	14	22	30	40
90	8	13	19	27	36

Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.

About Table

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	Top 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Color

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

Top 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Light	🔥 30-45 calories
Moderate	🔥 45-65 calories
Vigorous	🔥 65-85 calories
High-Intensity	🔥 85-105 calories

Intensity

Calories Burned

Light

🔥 30-45 calories

Moderate

🔥 45-65 calories

Vigorous

🔥 65-85 calories

High-Intensity

🔥 85-105 calories

Note: These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity levels:

Light: Warm-up sets or recovery work
Moderate: Standard working sets
Vigorous: Heavy lifting or higher volume
High-Intensity: Maximum effort or AMRAP sets

Close Grip Bench Press

Activated Muscles

Close Grip Bench Press Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Close Grip Bench Press Standards [kg]

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

About Table

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
50	22	35	50	68	88
55	28	41	57	77	98
60	33	47	65	85	107
65	38	53	72	93	116
70	43	59	78	101	125
75	48	65	85	108	133
80	52	70	91	116	141
85	57	76	98	123	149
90	62	81	104	129	157
95	67	86	110	136	164
100	71	92	116	143	171
105	76	97	121	149	178
110	80	101	127	155	184
115	84	106	132	161	191
120	88	111	137	167	197
125	93	116	143	172	203
130	97	120	148	178	209
135	101	125	153	183	215
140	105	129	157	189	221

Age
15	40	58	79	105	132
20	46	66	91	120	151
25	47	68	93	123	155
30	47	68	93	123	155
35	47	68	93	123	155
40	47	68	93	123	155
45	45	64	88	117	147
50	42	60	83	109	138
55	39	56	77	101	128
60	35	51	70	92	117
65	32	46	63	83	105
70	29	41	57	75	94
75	26	37	51	67	85
80	23	33	45	60	76
85	21	30	41	54	68
90	19	27	37	48	61

BW
40	10	18	29	43	59
45	12	21	33	48	65
50	15	24	37	53	70
55	17	27	41	57	75
60	19	30	45	62	80
65	22	33	48	66	85
70	24	36	52	70	89
75	26	39	55	73	94
80	28	42	58	77	98
85	31	44	61	80	102
90	33	47	64	84	105
95	35	49	67	87	109
100	37	51	69	90	112
105	39	54	72	93	116
110	40	56	75	96	119
115	42	58	77	99	122
120	44	60	79	102	125

Age
15	17	28	42	59	78
20	20	32	48	68	89
25	20	33	49	69	91
30	20	33	49	69	91
35	20	33	49	69	91
40	20	33	49	69	91
45	19	31	47	66	87
50	18	29	44	62	81
55	17	27	41	57	75
60	15	25	37	52	69
65	14	22	34	47	62
70	12	20	30	42	56
75	11	18	27	38	50
80	10	16	24	34	45
85	9	14	22	30	40
90	8	13	19	27	36

BW
50	22	35	50	68	88
55	28	41	57	77	98
60	33	47	65	85	107
65	38	53	72	93	116
70	43	59	78	101	125
75	48	65	85	108	133
80	52	70	91	116	141
85	57	76	98	123	149
90	62	81	104	129	157
95	67	86	110	136	164
100	71	92	116	143	171
105	76	97	121	149	178
110	80	101	127	155	184
115	84	106	132	161	191
120	88	111	137	167	197
125	93	116	143	172	203
130	97	120	148	178	209
135	101	125	153	183	215
140	105	129	157	189	221

Age
15	40	58	79	105	132
20	46	66	91	120	151
25	47	68	93	123	155
30	47	68	93	123	155
35	47	68	93	123	155
40	47	68	93	123	155
45	45	64	88	117	147
50	42	60	83	109	138
55	39	56	77	101	128
60	35	51	70	92	117
65	32	46	63	83	105
70	29	41	57	75	94
75	26	37	51	67	85
80	23	33	45	60	76
85	21	30	41	54	68
90	19	27	37	48	61

BW
40	10	18	29	43	59
45	12	21	33	48	65
50	15	24	37	53	70
55	17	27	41	57	75
60	19	30	45	62	80
65	22	33	48	66	85
70	24	36	52	70	89
75	26	39	55	73	94
80	28	42	58	77	98
85	31	44	61	80	102
90	33	47	64	84	105
95	35	49	67	87	109
100	37	51	69	90	112
105	39	54	72	93	116
110	40	56	75	96	119
115	42	58	77	99	122
120	44	60	79	102	125

Age
15	17	28	42	59	78
20	20	32	48	68	89
25	20	33	49	69	91
30	20	33	49	69	91
35	20	33	49	69	91
40	20	33	49	69	91
45	19	31	47	66	87
50	18	29	44	62	81
55	17	27	41	57	75
60	15	25	37	52	69
65	14	22	34	47	62
70	12	20	30	42	56
75	11	18	27	38	50
80	10	16	24	34	45
85	9	14	22	30	40
90	8	13	19	27	36

BW
50	22	35	50	68	88
55	28	41	57	77	98
60	33	47	65	85	107
65	38	53	72	93	116
70	43	59	78	101	125
75	48	65	85	108	133
80	52	70	91	116	141
85	57	76	98	123	149
90	62	81	104	129	157
95	67	86	110	136	164
100	71	92	116	143	171
105	76	97	121	149	178
110	80	101	127	155	184
115	84	106	132	161	191
120	88	111	137	167	197
125	93	116	143	172	203
130	97	120	148	178	209
135	101	125	153	183	215
140	105	129	157	189	221

Age
15	40	58	79	105	132
20	46	66	91	120	151
25	47	68	93	123	155
30	47	68	93	123	155
35	47	68	93	123	155
40	47	68	93	123	155
45	45	64	88	117	147
50	42	60	83	109	138
55	39	56	77	101	128
60	35	51	70	92	117
65	32	46	63	83	105
70	29	41	57	75	94
75	26	37	51	67	85
80	23	33	45	60	76
85	21	30	41	54	68
90	19	27	37	48	61

BW
40	10	18	29	43	59
45	12	21	33	48	65
50	15	24	37	53	70
55	17	27	41	57	75
60	19	30	45	62	80
65	22	33	48	66	85
70	24	36	52	70	89
75	26	39	55	73	94
80	28	42	58	77	98
85	31	44	61	80	102
90	33	47	64	84	105
95	35	49	67	87	109
100	37	51	69	90	112
105	39	54	72	93	116
110	40	56	75	96	119
115	42	58	77	99	122
120	44	60	79	102	125

Age
15	17	28	42	59	78
20	20	32	48	68	89
25	20	33	49	69	91
30	20	33	49	69	91
35	20	33	49	69	91
40	20	33	49	69	91
45	19	31	47	66	87
50	18	29	44	62	81
55	17	27	41	57	75
60	15	25	37	52	69
65	14	22	34	47	62
70	12	20	30	42	56
75	11	18	27	38	50
80	10	16	24	34	45
85	9	14	22	30	40
90	8	13	19	27	36