Close Grip Bench Press 1RM Calculator
Calculate your close grip bench press one rep max with exercise-specific tips and guidance.
Calculate Your 1RM
Enter your weight and reps above to calculate your estimated 1RM
For best accuracy, use a weight you can lift for 3-10 reps
About 1RM Formulas
Epley Formula: Most accurate for lower rep ranges (1-6 reps). Commonly used in strength training.
Brzycki Formula: More conservative estimates. Better for higher rep ranges (6-12 reps).
Lander Formula: Middle ground between Epley and Brzycki. Good all-around accuracy.
Note: These are estimates. Your actual 1RM may vary based on factors like fatigue, technique, and training experience. Always use a spotter when testing maxes.
Form Tips
- ✓Grip should be shoulder-width or slightly narrower
- ✓Keep elbows tucked close to body
- ✓Lower bar to lower chest/sternum
- ✓CGBP 1RM is typically 80-90% of regular bench
Common Mistakes
- ✗Grip too narrow (wrist strain)
- ✗Flaring elbows out
- ✗Touching too high on chest
Form Cues
Formula Accuracy
Good accuracy. Similar to flat bench. Tricep fatigue can be a limiting factor affecting estimates.
Average Strength Levels
Male
Female
Frequently Asked Questions
How do I calculate my Close Grip Bench Press 1RM?
To calculate your Close Grip Bench Press 1RM: enter the weight you lifted and the number of reps completed. The calculator will apply the Epley, Brzycki, and Lander formulas to estimate your one rep max.
How accurate is the 1RM calculator for Close Grip Bench Press?
Good accuracy. Similar to flat bench. Tricep fatigue can be a limiting factor affecting estimates.
What muscles does Close Grip Bench Press work?
Close Grip Bench Press primarily targets: Triceps, Chest, Front Delts.
What is a good Close Grip Bench Press 1RM?
For men: beginner 50kg, intermediate 85kg, advanced 120kg. For women: beginner 25kg, intermediate 40kg, advanced 60kg.
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