Skip to content

Close Grip Bench Press Strength Standards

Quick Answer Close Grip Bench Press

A 180 lb male with an Intermediate-level Close Grip Bench Press of 206 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 260 lbs (1.44x bodyweight).

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

Close Grip Bench Press demonstration
Competition-Verified

How strong is your Close Grip Bench Press? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Shoulders (Deltoids), Triceps, Chest
Equipment Barbell, Flat Bench
Data Points 71 rows
Difficulty Intermediate
Type Compound

How Strong Is Your Close Grip Bench Press?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
Help improve accuracy for everyone
Share your FVCP with friends
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

How Much Should You 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 49 76 110 150 194
120 59 88 124 167 213
130 70 101 139 184 232
140 80 113 153 200 250
150 90 125 167 216 268
160 100 136 180 231 285
170 110 148 194 246 301
180 119 159 206 260 317
190 129 170 219 274 332
200 138 180 231 288 347
210 147 191 243 301 362
220 156 201 254 314 376
230 165 211 266 326 390
240 174 221 277 339 403
250 183 231 288 350 416
260 191 240 298 362 429
270 199 250 309 374 441
280 208 259 319 385 454
290 216 268 329 396 466
300 224 277 339 407 477
310 231 286 348 417 489

How Does Age Affect Close Grip Bench Press Strength?

How Close Grip Bench Press standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 88 127 175 231 291
20 101 145 200 264 333
25 104 149 206 271 342
30 104 149 206 271 342
35 104 149 206 271 342
40 104 149 206 271 342
45 98 142 195 257 324
50 92 133 183 241 304
55 85 123 169 223 282
60 78 112 155 204 257
65 70 101 140 184 232
70 63 91 125 165 208
75 57 81 112 148 186
80 51 73 100 132 167
85 45 65 90 118 149
90 41 59 81 107 135

What Do Close Grip Bench Press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the 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 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 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 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 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 Close Grip Bench Press

Tier-specific training recommendations to move your Close Grip Bench Press to the next level.

Beginner → Novice Building Your Foundation
  • Train the 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 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 Close Grip Bench Press under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Close Grip Bench Press

  1. Lie on a flat bench with your feet firmly planted on the ground.
  2. Grip the barbell with hands about shoulder-width apart.
  3. Unrack the barbell and hold it directly above your chest with arms fully extended.
  4. Lower the barbell slowly to your lower chest, keeping your elbows close to your body.
  5. Pause briefly before pressing the barbell back up to the starting position.
  6. Repeat for the desired number of repetitions.

Read the complete Close Grip Bench Press guide on FitnessVolt →

Tips for Close Grip Bench Press

  • Keep your elbows tucked in to maximize triceps engagement and minimize shoulder strain.
  • Control the barbell throughout the movement to avoid bouncing it off your chest.
  • Maintain a neutral wrist position to prevent unnecessary strain on your wrists.
  • Start with lighter weights to master the form before progressing to heavier loads.

Where Do These Close Grip Bench Press Standards Come From?

These 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 Close Grip Bench Press Good for Your Weight?

Strength standards help you objectively measure your 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 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" 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 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

Compare Close Grip Bench Press

See how Close Grip Bench Press standards compare side by side with other exercises.

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