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barbell decline close grip to skull press Strength Standards

Quick Answer barbell decline close grip to skull press

A 180 lb male with an Intermediate-level barbell decline close grip to skull press of 150 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 193 lbs (1.07x bodyweight).

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

barbell decline close grip to skull press demonstration
Competition-Derived

How strong is your barbell decline close grip to skull 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 0.68x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your barbell decline close grip to skull press?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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How Much Should You barbell decline close grip to skull 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 36 57 85 118 154
120 43 66 95 130 168
130 50 74 105 141 181
140 56 82 115 152 194
150 63 90 124 163 205
160 69 98 133 173 217
170 76 105 142 184 228
180 82 113 150 193 239
190 88 120 159 203 250
200 95 127 167 212 260
210 101 134 175 221 270
220 106 141 183 230 279
230 112 148 190 238 289
240 118 154 198 246 298
250 123 160 205 254 307
260 129 167 212 262 316
270 134 173 219 270 324
280 139 179 226 277 332
290 145 185 232 285 340
300 150 190 239 292 347
310 155 197 245 299 356

How Does Age Affect barbell decline close grip to skull press Strength?

How barbell decline close grip to skull press standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 60 89 126 169 216
20 69 102 143 193 247
25 70 105 148 198 253
30 70 105 148 198 253
35 70 105 148 198 253
40 70 105 148 198 253
45 67 99 140 188 240
50 63 93 131 176 225
55 58 86 122 163 208
60 53 78 111 149 190
65 48 71 100 135 172
70 43 64 90 120 154
75 38 57 80 108 138
80 34 51 72 97 123
85 31 46 65 86 111
90 28 41 58 78 99

What Do barbell decline close grip to skull press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the barbell decline close grip to skull 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 decline close grip to skull 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 decline close grip to skull 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 decline close grip to skull 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 decline close grip to skull 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 decline close grip to skull press

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

Beginner → Novice Building Your Foundation
  • Train the barbell decline close grip to skull 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 decline close grip to skull 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 decline close grip to skull press under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform barbell decline close grip to skull press

["Lie on a decline bench with your head lower than your feet and hold a barbell with a close grip.","Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.","Pause for a moment, then extend your arms to press the barbell back up to the starting position.","Repeat for the desired number of repetitions."]

Read the complete barbell decline close grip to skull press guide on FitnessVolt →

Where Do These barbell decline close grip to skull press Standards Come From?

These barbell decline close grip to skull 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 decline close grip to skull press Good for Your Weight?

Strength standards help you objectively measure your barbell decline close grip to skull 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 decline close grip to skull 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 decline close grip to skull 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 decline close grip to skull 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.

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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