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Close-Grip Bench Press Strength Standards

See where your close-grip bench press ranks. Standards derived from 2.5M+ competition bench press results using the established 90% ratio.

Close-Grip Bench Press Strength Standards

Estimated at 90% of competition bench — based on Bench Press from 2.5M+ verified competition results.

How these standards are calculated: Estimated at 90% of competition bench. Direct competition data is only available for squat, bench press, and deadlift. Compare against Bench Press Standards.

Where Do You Stand?

Enter your weight class and close-grip bench press to see your percentile ranking among competitive powerlifters.

percentile

Tier:

Close-Grip Bench Press Standards by Weight Class

Strength tiers are based on percentile rankings within competition data. Values shown in both kg and lb.

Close-Grip Bench Press strength standards by IPF weight class and experience tier
Weight Class Beginner Novice Intermediate Advanced Elite

Beginner = bottom 25% | Novice = 25-50th % | Intermediate = 50-75th % | Advanced = 75-90th % | Elite = top 10%
Derived exercise: values estimated from Bench Press using a 90% ratio.

RPE Guidance for Close-Grip Bench Press

RPE 6-7
Warm-Up / Technique
2-3 reps left in reserve. Use for warm-up sets and technique practice. Ideal for beginners learning movement patterns.
RPE 8
Working Sets
2 reps left in reserve. The bread and butter of RPE programming. Builds strength without excessive fatigue accumulation.
RPE 9
Heavy / Peak Sets
1 rep left in reserve. Use for top sets in peaking phases. Requires adequate recovery between sessions.
RPE 10
Max Effort / Competition
True maximum effort. Reserve for competition or true 1RM testing. Use sparingly in training.
Calculate Your Close-Grip Bench Press E1RM View RPE Chart

Understanding Close-Grip Bench Press Standards

The close-grip bench press is a primary tricep and front delt builder and one of the most important bench press variations for powerlifters. By narrowing the grip to shoulder width or slightly inside, the movement shifts emphasis from the chest to the triceps while maintaining heavy loading potential.

Our standards are derived at 90% of the competition bench press from over 2.5 million verified results. Most trained lifters close-grip bench 85-95% of their competition bench, with 90% being the average. The narrower grip reduces the pec contribution while increasing tricep demand.

Why Train Close-Grip Bench?

It builds lockout strength crucial for heavy benching, develops the triceps as the primary mover, and transfers directly to competition bench press performance. If your bench stalls at lockout, close-grip work is essential. See your competition bench ranking on our Bench Press Standards page.

Related Tools

E1RM Calculator Estimate your one-rep max from any set Strength Benchmarks Compare all your main lifts at once RPE Chart RPE to percentage reference table Backoff Calculator Program accessory sets from your top set

Frequently Asked Questions

Most lifters close-grip bench 85-95% of their regular bench press. The average is about 90%. If the gap is larger, your triceps may be a weak point that needs more direct work.
Place your hands at shoulder width or slightly inside (about 14-16 inches apart for most lifters). Going too narrow puts excessive stress on the wrists and reduces the load you can handle. Keep elbows tucked tight to your sides.
It is one of the best tricep exercises because it allows heavy loading while training the triceps through their full range of motion. It develops all three tricep heads and directly transfers to pressing strength.
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