Close Grip Dumbbell Bench Press

Muscles Activated

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

Muscle Group

Muscles

Primary Muscles

Tricep, Bicep, Pectoralis Major

Secondary Muscles

Deltoids

Stabilizer Muscles

Rectus Abdominis

Grip Muscles

Forearm Flexors

Close Grip Dumbbell Bench Press Average Weight [1RM]

Level
Beg.	10 kg (22 lb)	4 kg (9 lb)
Nov.	21 kg (45 lb)	9 kg (20 lb)
Int.	36 kg (78 lb)	16 kg (35 lb)
Adv.	54 kg (120 lb)	25 kg (56 lb)
Pro	76 kg (168 lb)	36 kg (80 lb)

Level

Beg.

10 kg
(22 lb)

4 kg
(9 lb)

Nov.

21 kg
(45 lb)

9 kg
(20 lb)

Int.

36 kg
(78 lb)

16 kg
(35 lb)

Adv.

54 kg
(120 lb)

25 kg
(56 lb)

Pro

76 kg
(168 lb)

36 kg
(80 lb)

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 Dumbbell Bench Press Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	6	19	39	66	99
120	9	24	45	75	109
130	12	28	52	83	119
140	16	33	58	91	128
150	19	38	65	99	138
160	22	43	71	106	147
170	26	47	77	114	155
180	29	52	83	121	164
190	33	57	89	128	172
200	36	61	95	135	180
210	40	66	100	142	188
220	43	70	106	148	195
230	47	75	111	154	203
240	50	79	116	161	210
250	54	83	122	167	217
260	57	88	127	173	223
270	61	92	132	179	230
280	64	96	137	184	237
290	67	100	141	190	243
300	71	104	146	195	249
310	74	108	151	201	255

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	19	39	67	102	143
20	22	44	76	117	164
25	22	45	78	120	168
30	22	45	78	120	168
35	22	45	78	120	168
40	22	45	78	120	168
45	21	43	74	114	159
50	20	41	70	107	150
55	18	37	64	99	138
60	17	34	59	90	126
65	15	31	53	81	114
70	14	28	48	73	102
75	12	25	43	65	92
80	11	22	38	58	82
85	10	20	34	52	73
90	9	18	31	47	66

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	5	13	26	44	64
100	6	15	28	46	67
110	7	16	30	49	70
120	7	17	32	51	73
130	8	18	33	53	76
140	9	20	35	55	78
150	10	21	36	57	80
160	11	22	38	58	82
170	11	23	39	60	84
180	12	24	41	62	86
190	13	25	42	63	88
200	13	26	43	65	90
210	14	27	44	66	91
220	15	28	45	68	93
230	15	28	47	69	95
240	16	29	48	70	96
250	16	30	49	72	98
260	17	31	50	73	99

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	17	30	48	68
20	9	19	35	54	78
25	9	20	35	56	80
30	9	20	35	56	80
35	9	20	35	56	80
40	9	20	35	56	80
45	8	19	34	53	76
50	8	17	32	50	71
55	7	16	29	46	66
60	7	15	27	42	60
65	6	13	24	38	54
70	5	12	22	34	49
75	5	11	19	30	43
80	4	10	17	27	39
85	4	9	15	24	35
90	3	8	14	22	31

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	🔥 30-45 Calories
Medium	🔥 45-65 Calories
Hard	🔥 65-85 Calories
Max	🔥 85-105 Calories

Intensity

Calories Burned

Easy

🔥 30-45 Calories

Medium

🔥 45-65 Calories

Hard

🔥 65-85 Calories

Max

🔥 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：

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 Dumbbell Bench Press

Muscles Activated

Close Grip Dumbbell Bench Press Average Weight [1RM]

Close Grip Dumbbell Bench Press Standard (lb)

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
110	6	19	39	66	99
120	9	24	45	75	109
130	12	28	52	83	119
140	16	33	58	91	128
150	19	38	65	99	138
160	22	43	71	106	147
170	26	47	77	114	155
180	29	52	83	121	164
190	33	57	89	128	172
200	36	61	95	135	180
210	40	66	100	142	188
220	43	70	106	148	195
230	47	75	111	154	203
240	50	79	116	161	210
250	54	83	122	167	217
260	57	88	127	173	223
270	61	92	132	179	230
280	64	96	137	184	237
290	67	100	141	190	243
300	71	104	146	195	249
310	74	108	151	201	255

Age	Beg.	Nov.	Int.	Adv.	Pro
15	19	39	67	102	143
20	22	44	76	117	164
25	22	45	78	120	168
30	22	45	78	120	168
35	22	45	78	120	168
40	22	45	78	120	168
45	21	43	74	114	159
50	20	41	70	107	150
55	18	37	64	99	138
60	17	34	59	90	126
65	15	31	53	81	114
70	14	28	48	73	102
75	12	25	43	65	92
80	11	22	38	58	82
85	10	20	34	52	73
90	9	18	31	47	66

BW	Beg.	Nov.	Int.	Adv.	Pro
90	5	13	26	44	64
100	6	15	28	46	67
110	7	16	30	49	70
120	7	17	32	51	73
130	8	18	33	53	76
140	9	20	35	55	78
150	10	21	36	57	80
160	11	22	38	58	82
170	11	23	39	60	84
180	12	24	41	62	86
190	13	25	42	63	88
200	13	26	43	65	90
210	14	27	44	66	91
220	15	28	45	68	93
230	15	28	47	69	95
240	16	29	48	70	96
250	16	30	49	72	98
260	17	31	50	73	99

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	17	30	48	68
20	9	19	35	54	78
25	9	20	35	56	80
30	9	20	35	56	80
35	9	20	35	56	80
40	9	20	35	56	80
45	8	19	34	53	76
50	8	17	32	50	71
55	7	16	29	46	66
60	7	15	27	42	60
65	6	13	24	38	54
70	5	12	22	34	49
75	5	11	19	30	43
80	4	10	17	27	39
85	4	9	15	24	35
90	3	8	14	22	31

BW	Beg.	Nov.	Int.	Adv.	Pro
110	6	19	39	66	99
120	9	24	45	75	109
130	12	28	52	83	119
140	16	33	58	91	128
150	19	38	65	99	138
160	22	43	71	106	147
170	26	47	77	114	155
180	29	52	83	121	164
190	33	57	89	128	172
200	36	61	95	135	180
210	40	66	100	142	188
220	43	70	106	148	195
230	47	75	111	154	203
240	50	79	116	161	210
250	54	83	122	167	217
260	57	88	127	173	223
270	61	92	132	179	230
280	64	96	137	184	237
290	67	100	141	190	243
300	71	104	146	195	249
310	74	108	151	201	255

Age	Beg.	Nov.	Int.	Adv.	Pro
15	19	39	67	102	143
20	22	44	76	117	164
25	22	45	78	120	168
30	22	45	78	120	168
35	22	45	78	120	168
40	22	45	78	120	168
45	21	43	74	114	159
50	20	41	70	107	150
55	18	37	64	99	138
60	17	34	59	90	126
65	15	31	53	81	114
70	14	28	48	73	102
75	12	25	43	65	92
80	11	22	38	58	82
85	10	20	34	52	73
90	9	18	31	47	66

BW	Beg.	Nov.	Int.	Adv.	Pro
90	5	13	26	44	64
100	6	15	28	46	67
110	7	16	30	49	70
120	7	17	32	51	73
130	8	18	33	53	76
140	9	20	35	55	78
150	10	21	36	57	80
160	11	22	38	58	82
170	11	23	39	60	84
180	12	24	41	62	86
190	13	25	42	63	88
200	13	26	43	65	90
210	14	27	44	66	91
220	15	28	45	68	93
230	15	28	47	69	95
240	16	29	48	70	96
250	16	30	49	72	98
260	17	31	50	73	99

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	17	30	48	68
20	9	19	35	54	78
25	9	20	35	56	80
30	9	20	35	56	80
35	9	20	35	56	80
40	9	20	35	56	80
45	8	19	34	53	76
50	8	17	32	50	71
55	7	16	29	46	66
60	7	15	27	42	60
65	6	13	24	38	54
70	5	12	22	34	49
75	5	11	19	30	43
80	4	10	17	27	39
85	4	9	15	24	35
90	3	8	14	22	31

BW	Beg.	Nov.	Int.	Adv.	Pro
110	6	19	39	66	99
120	9	24	45	75	109
130	12	28	52	83	119
140	16	33	58	91	128
150	19	38	65	99	138
160	22	43	71	106	147
170	26	47	77	114	155
180	29	52	83	121	164
190	33	57	89	128	172
200	36	61	95	135	180
210	40	66	100	142	188
220	43	70	106	148	195
230	47	75	111	154	203
240	50	79	116	161	210
250	54	83	122	167	217
260	57	88	127	173	223
270	61	92	132	179	230
280	64	96	137	184	237
290	67	100	141	190	243
300	71	104	146	195	249
310	74	108	151	201	255

Age	Beg.	Nov.	Int.	Adv.	Pro
15	19	39	67	102	143
20	22	44	76	117	164
25	22	45	78	120	168
30	22	45	78	120	168
35	22	45	78	120	168
40	22	45	78	120	168
45	21	43	74	114	159
50	20	41	70	107	150
55	18	37	64	99	138
60	17	34	59	90	126
65	15	31	53	81	114
70	14	28	48	73	102
75	12	25	43	65	92
80	11	22	38	58	82
85	10	20	34	52	73
90	9	18	31	47	66

BW	Beg.	Nov.	Int.	Adv.	Pro
90	5	13	26	44	64
100	6	15	28	46	67
110	7	16	30	49	70
120	7	17	32	51	73
130	8	18	33	53	76
140	9	20	35	55	78
150	10	21	36	57	80
160	11	22	38	58	82
170	11	23	39	60	84
180	12	24	41	62	86
190	13	25	42	63	88
200	13	26	43	65	90
210	14	27	44	66	91
220	15	28	45	68	93
230	15	28	47	69	95
240	16	29	48	70	96
250	16	30	49	72	98
260	17	31	50	73	99

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	17	30	48	68
20	9	19	35	54	78
25	9	20	35	56	80
30	9	20	35	56	80
35	9	20	35	56	80
40	9	20	35	56	80
45	8	19	34	53	76
50	8	17	32	50	71
55	7	16	29	46	66
60	7	15	27	42	60
65	6	13	24	38	54
70	5	12	22	34	49
75	5	11	19	30	43
80	4	10	17	27	39
85	4	9	15	24	35
90	3	8	14	22	31