Close Grip Incline Bench Press

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Tricep, Bicep, Pectoralis Major上部
Secondary Muscles	Deltoids
Stabilizer Muscles	Rectus Abdominis
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Tricep, Bicep, Pectoralis Major上部

Secondary Muscles

Deltoids

Stabilizer Muscles

Rectus Abdominis

Grip Muscles

Forearm Flexors

Close Grip Incline Bench Press Average Weight [1RM]

Level
Beg.	38 kg (84 lbs)	16 kg (36 lbs)
Nov.	56 kg (122 lbs)	27 kg (59 lbs)
Int.	78 kg (171 lbs)	40 kg (89 lbs)
Adv.	103 kg (228 lbs)	57 kg (125 lbs)
Pro	131 kg (289 lbs)	75 kg (166 lbs)

Level

Beg.

38 kg
(84 lbs)

16 kg
(36 lbs)

Nov.

56 kg
(122 lbs)

27 kg
(59 lbs)

Int.

78 kg
(171 lbs)

40 kg
(89 lbs)

Adv.

103 kg
(228 lbs)

57 kg
(125 lbs)

Pro

131 kg
(289 lbs)

75 kg
(166 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Close Grip Incline Bench Press Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	19	29	43	60	78
55	22	34	49	67	86
60	26	39	55	74	94
65	30	44	61	80	101
70	34	49	66	86	108
75	38	53	71	92	115
80	42	57	77	98	122
85	46	62	81	104	128
90	49	66	86	109	134
95	53	70	91	115	140
100	56	74	96	120	145
105	60	78	100	125	151
110	63	82	104	130	156
115	66	86	109	134	161
120	70	89	113	139	166
125	73	93	117	143	171
130	76	96	121	148	176
135	79	100	125	152	181
140	82	103	128	156	185

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	32	47	66	88	112
20	37	54	76	101	128
25	38	56	78	103	131
30	38	56	78	103	131
35	38	56	78	103	131
40	38	56	78	103	131
45	36	53	74	98	125
50	34	49	69	92	117
55	31	46	64	85	108
60	29	42	58	78	99
65	26	38	53	70	89
70	23	34	47	63	80
75	21	30	42	56	72
80	18	27	38	50	64
85	17	24	34	45	57
90	15	22	31	41	52

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	9	16	26	39	53
45	11	19	29	42	57
50	12	21	32	46	61
55	14	23	35	49	65
60	16	25	38	52	68
65	17	27	40	55	72
70	19	29	42	58	75
75	21	31	45	61	78
80	22	33	47	63	81
85	24	35	49	66	84
90	25	37	51	68	86
95	26	38	53	70	89
100	28	40	55	72	91
105	29	41	57	74	94
110	30	43	58	76	96
115	31	44	60	78	98
120	33	46	62	80	100

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	14	23	34	48	64
20	16	26	39	55	73
25	16	27	40	57	75
30	16	27	40	57	75
35	16	27	40	57	75
40	16	27	40	57	75
45	16	25	38	54	71
50	15	24	36	51	67
55	14	22	33	47	62
60	12	20	30	43	56
65	11	18	27	39	51
70	10	16	25	35	46
75	9	15	22	31	41
80	8	13	20	28	37
85	7	12	18	25	33
90	6	11	16	22	30

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

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.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

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.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 35-50 Calories
Medium	🔥 50-70 Calories
Hard	🔥 70-90 Calories
Max	🔥 90-110 Calories

Intensity

Calories Burned

Easy

🔥 35-50 Calories

Medium

🔥 50-70 Calories

Hard

🔥 70-90 Calories

Max

🔥 90-110 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：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Close Grip Incline Bench Press

Muscles Activated

Close Grip Incline Bench Press Average Weight [1RM]

Close Grip Incline Bench Press Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	19	29	43	60	78
55	22	34	49	67	86
60	26	39	55	74	94
65	30	44	61	80	101
70	34	49	66	86	108
75	38	53	71	92	115
80	42	57	77	98	122
85	46	62	81	104	128
90	49	66	86	109	134
95	53	70	91	115	140
100	56	74	96	120	145
105	60	78	100	125	151
110	63	82	104	130	156
115	66	86	109	134	161
120	70	89	113	139	166
125	73	93	117	143	171
130	76	96	121	148	176
135	79	100	125	152	181
140	82	103	128	156	185

Age	Beg.	Nov.	Int.	Adv.	Pro
15	32	47	66	88	112
20	37	54	76	101	128
25	38	56	78	103	131
30	38	56	78	103	131
35	38	56	78	103	131
40	38	56	78	103	131
45	36	53	74	98	125
50	34	49	69	92	117
55	31	46	64	85	108
60	29	42	58	78	99
65	26	38	53	70	89
70	23	34	47	63	80
75	21	30	42	56	72
80	18	27	38	50	64
85	17	24	34	45	57
90	15	22	31	41	52

BW	Beg.	Nov.	Int.	Adv.	Pro
40	9	16	26	39	53
45	11	19	29	42	57
50	12	21	32	46	61
55	14	23	35	49	65
60	16	25	38	52	68
65	17	27	40	55	72
70	19	29	42	58	75
75	21	31	45	61	78
80	22	33	47	63	81
85	24	35	49	66	84
90	25	37	51	68	86
95	26	38	53	70	89
100	28	40	55	72	91
105	29	41	57	74	94
110	30	43	58	76	96
115	31	44	60	78	98
120	33	46	62	80	100

Age	Beg.	Nov.	Int.	Adv.	Pro
15	14	23	34	48	64
20	16	26	39	55	73
25	16	27	40	57	75
30	16	27	40	57	75
35	16	27	40	57	75
40	16	27	40	57	75
45	16	25	38	54	71
50	15	24	36	51	67
55	14	22	33	47	62
60	12	20	30	43	56
65	11	18	27	39	51
70	10	16	25	35	46
75	9	15	22	31	41
80	8	13	20	28	37
85	7	12	18	25	33
90	6	11	16	22	30

BW	Beg.	Nov.	Int.	Adv.	Pro
50	19	29	43	60	78
55	22	34	49	67	86
60	26	39	55	74	94
65	30	44	61	80	101
70	34	49	66	86	108
75	38	53	71	92	115
80	42	57	77	98	122
85	46	62	81	104	128
90	49	66	86	109	134
95	53	70	91	115	140
100	56	74	96	120	145
105	60	78	100	125	151
110	63	82	104	130	156
115	66	86	109	134	161
120	70	89	113	139	166
125	73	93	117	143	171
130	76	96	121	148	176
135	79	100	125	152	181
140	82	103	128	156	185

Age	Beg.	Nov.	Int.	Adv.	Pro
15	32	47	66	88	112
20	37	54	76	101	128
25	38	56	78	103	131
30	38	56	78	103	131
35	38	56	78	103	131
40	38	56	78	103	131
45	36	53	74	98	125
50	34	49	69	92	117
55	31	46	64	85	108
60	29	42	58	78	99
65	26	38	53	70	89
70	23	34	47	63	80
75	21	30	42	56	72
80	18	27	38	50	64
85	17	24	34	45	57
90	15	22	31	41	52

BW	Beg.	Nov.	Int.	Adv.	Pro
40	9	16	26	39	53
45	11	19	29	42	57
50	12	21	32	46	61
55	14	23	35	49	65
60	16	25	38	52	68
65	17	27	40	55	72
70	19	29	42	58	75
75	21	31	45	61	78
80	22	33	47	63	81
85	24	35	49	66	84
90	25	37	51	68	86
95	26	38	53	70	89
100	28	40	55	72	91
105	29	41	57	74	94
110	30	43	58	76	96
115	31	44	60	78	98
120	33	46	62	80	100

Age	Beg.	Nov.	Int.	Adv.	Pro
15	14	23	34	48	64
20	16	26	39	55	73
25	16	27	40	57	75
30	16	27	40	57	75
35	16	27	40	57	75
40	16	27	40	57	75
45	16	25	38	54	71
50	15	24	36	51	67
55	14	22	33	47	62
60	12	20	30	43	56
65	11	18	27	39	51
70	10	16	25	35	46
75	9	15	22	31	41
80	8	13	20	28	37
85	7	12	18	25	33
90	6	11	16	22	30

BW	Beg.	Nov.	Int.	Adv.	Pro
50	19	29	43	60	78
55	22	34	49	67	86
60	26	39	55	74	94
65	30	44	61	80	101
70	34	49	66	86	108
75	38	53	71	92	115
80	42	57	77	98	122
85	46	62	81	104	128
90	49	66	86	109	134
95	53	70	91	115	140
100	56	74	96	120	145
105	60	78	100	125	151
110	63	82	104	130	156
115	66	86	109	134	161
120	70	89	113	139	166
125	73	93	117	143	171
130	76	96	121	148	176
135	79	100	125	152	181
140	82	103	128	156	185

Age	Beg.	Nov.	Int.	Adv.	Pro
15	32	47	66	88	112
20	37	54	76	101	128
25	38	56	78	103	131
30	38	56	78	103	131
35	38	56	78	103	131
40	38	56	78	103	131
45	36	53	74	98	125
50	34	49	69	92	117
55	31	46	64	85	108
60	29	42	58	78	99
65	26	38	53	70	89
70	23	34	47	63	80
75	21	30	42	56	72
80	18	27	38	50	64
85	17	24	34	45	57
90	15	22	31	41	52

BW	Beg.	Nov.	Int.	Adv.	Pro
40	9	16	26	39	53
45	11	19	29	42	57
50	12	21	32	46	61
55	14	23	35	49	65
60	16	25	38	52	68
65	17	27	40	55	72
70	19	29	42	58	75
75	21	31	45	61	78
80	22	33	47	63	81
85	24	35	49	66	84
90	25	37	51	68	86
95	26	38	53	70	89
100	28	40	55	72	91
105	29	41	57	74	94
110	30	43	58	76	96
115	31	44	60	78	98
120	33	46	62	80	100

Age	Beg.	Nov.	Int.	Adv.	Pro
15	14	23	34	48	64
20	16	26	39	55	73
25	16	27	40	57	75
30	16	27	40	57	75
35	16	27	40	57	75
40	16	27	40	57	75
45	16	25	38	54	71
50	15	24	36	51	67
55	14	22	33	47	62
60	12	20	30	43	56
65	11	18	27	39	51
70	10	16	25	35	46
75	9	15	22	31	41
80	8	13	20	28	37
85	7	12	18	25	33
90	6	11	16	22	30