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barbell lying close-grip press Strength Standards

Quick Answer barbell lying close-grip press

A 180 lb male with an Intermediate-level barbell lying close-grip press of 166 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 213 lbs (1.18x bodyweight).

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

barbell lying close-grip press demonstration
Competition-Derived

How strong is your barbell lying close-grip 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 0.75x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your barbell lying close-grip press?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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How Much Should You barbell lying close-grip 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 40 63 94 130 170
120 47 73 105 143 185
130 55 82 116 156 200
140 62 91 127 168 214
150 70 100 137 180 227
160 77 108 147 191 239
170 84 116 157 203 252
180 91 125 166 213 264
190 98 133 176 224 275
200 104 140 185 234 287
210 111 148 193 244 298
220 117 155 202 254 308
230 124 163 210 263 319
240 130 170 218 272 329
250 136 177 226 281 338
260 143 184 234 290 348
270 148 191 242 298 357
280 154 197 249 306 366
290 160 204 256 314 375
300 165 210 263 322 383
310 171 217 270 329 392

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

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

Age Beginner Novice Intermediate Advanced Elite
15 66 98 139 186 238
20 76 113 158 213 272
25 77 116 163 218 279
30 77 116 163 218 279
35 77 116 163 218 279
40 77 116 163 218 279
45 74 110 155 207 265
50 69 103 145 194 248
55 64 95 134 180 230
60 59 86 122 164 210
65 53 78 110 149 190
70 47 71 99 133 170
75 42 63 89 119 152
80 38 56 80 107 136
85 34 50 71 95 122
90 31 45 64 86 110

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

Beginner

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

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

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

How to Perform barbell lying close-grip 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, hands shoulder-width apart, palms facing towards your feet.","Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.","Slowly lower the barbell towards your chest, keeping your elbows close to your body.","Pause for a moment when the barbell touches your chest, then push it back up to the starting position.","Repeat for the desired number of repetitions."]

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

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

These barbell lying close-grip 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 lying close-grip press Good for Your Weight?

Strength standards help you objectively measure your barbell lying close-grip 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 lying close-grip 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 lying close-grip 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 lying close-grip 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