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Barbell Decline Close Grip to Skull Press strength standards

What is a good Barbell Decline Close Grip to Skull Press?

For a 180 lb male, an Intermediate Barbell Decline Close Grip to Skull Press is about 150 lb (0.83x bodyweight). Advanced starts around 193 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Barbell Decline Close Grip to Skull Press Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Bench Press table by a fixed ratio of 0.68. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Barbell Decline Close Grip to Skull Press standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Barbell Decline Close Grip to Skull Press Standards by Age

How the Barbell Decline Close Grip to Skull Press standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Barbell Decline Close Grip to Skull Press standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Barbell Decline Close Grip to Skull Press Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 150 lbs (0.83x bodyweight) on the Barbell Decline Close Grip to Skull Press is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Barbell Decline Close Grip to Skull Press Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Barbell Decline Close Grip to Skull Press demonstration
Primary Muscles triceps
Equipment barbell
Difficulty Intermediate
Type Compound
["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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell Decline Close Grip to Skull Press table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.68 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Barbell Decline Close Grip to Skull Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Barbell Decline Close Grip to Skull Press depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Barbell Decline Close Grip to Skull Press after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Barbell Decline Close Grip to Skull Press table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.68 (confidence: medium). It is a set of targets, not a measured population.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.