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barbell close-grip bench press Strength Standards

Quick Answer barbell close-grip bench press

A 180 lb male with an Intermediate-level barbell close-grip bench press of 194 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 250 lbs (1.39x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

barbell close-grip bench press demonstration
Competition-Derived

How strong is your barbell close-grip bench press? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles triceps
Equipment barbell
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from bench-press standards using a 0.88x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your barbell close-grip bench press?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You barbell close-grip bench press?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 47 74 110 152 199
120 55 85 123 168 217
130 64 96 136 183 234
140 73 106 149 197 251
150 82 117 160 211 266
160 90 127 172 224 281
170 99 136 184 238 296
180 106 146 194 250 310
190 114 156 206 262 323
200 122 165 216 275 336
210 130 173 226 286 349
220 137 182 237 297 362
230 145 191 246 308 374
240 152 200 256 319 385
250 159 208 265 329 397
260 167 216 275 340 408
270 173 224 283 349 419
280 180 231 292 359 429
290 187 239 300 369 440
300 194 246 309 378 450
310 201 254 317 386 460

How Does Age Affect barbell close-grip bench press Strength?

How barbell close-grip bench press standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 77 115 163 218 279
20 89 132 186 250 319
25 91 136 191 256 327
30 91 136 191 256 327
35 91 136 191 256 327
40 91 136 191 256 327
45 86 128 181 243 311
50 81 121 170 228 291
55 75 112 158 211 269
60 69 101 143 193 246
65 62 92 129 174 223
70 55 83 116 156 200
75 49 74 104 140 179
80 44 66 93 125 159
85 40 59 84 112 143
90 36 53 75 101 128

What Do barbell close-grip bench press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the barbell close-grip bench press, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

Stronger than 20% of lifters. You can press with a consistent path and controlled tempo on the barbell close-grip bench press. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Stronger than 50% of lifters. Your barbell close-grip bench press technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.

Advanced

Stronger than 80% of lifters. You have optimized your barbell close-grip bench press setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.

Elite

Stronger than 95% of lifters. Your barbell close-grip bench press is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.

How to Progress Your barbell close-grip bench press

Tier-specific training recommendations to move your barbell close-grip bench press to the next level.

Beginner → Novice Building Your Foundation
  • Train the barbell close-grip bench press 2-3x per week to build pressing strength and shoulder stability.
  • Use linear progression: add 2.5-5 lbs per session.
  • Practice controlled eccentrics (3-second lowering) to build tendon strength.
  • Keep working sets at RPE 6-7 to accumulate quality volume.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a pressing variation (close-grip, incline, or paused) for weak-point development.
  • Increase frequency to 2-3 sessions per week with varied rep ranges.
  • Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
  • Build tricep and shoulder accessory volume to support the barbell close-grip bench press.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with planned volume and intensity progression.
  • Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
  • Target your sticking point with specific accessory work (board press, pin press, bands).
  • Manage total weekly pressing volume (12-20 sets) across all push movements.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Peak with structured 8-12 week cycles targeting a competition or max attempt.
  • Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
  • Use the RPE chart for precise percentage work during peaking phases.
  • Test your barbell close-grip bench press under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform barbell close-grip bench press

["Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.","Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.","Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.","Pause for a moment when the barbell touches your chest.","Push the barbell back up to the starting position, fully extending your arms.","Repeat for the desired number of repetitions."]

Read the complete barbell close-grip bench press guide on FitnessVolt →

Where Do These barbell close-grip bench press Standards Come From?

These barbell close-grip bench press standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your barbell close-grip bench press Good for Your Weight?

Strength standards help you objectively measure your barbell close-grip bench press performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can barbell close-grip bench press 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" barbell close-grip bench press depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the barbell close-grip bench press within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE