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Close Grip Bench Press strength standards

What is a good Close Grip Bench Press?

For a 180 lb male, an Intermediate Close Grip Bench Press is about 206 lb (1.14x bodyweight). Advanced starts around 260 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 206 lb Intermediate at 180 lb
Next tier 260 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Close Grip Bench Press

A solid (Intermediate) Close Grip Bench Press for a 180 lb male is about 206 lb (1.14x bodyweight). Use the calculator below to convert your own Close Grip Bench Press into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 260 lb (1.44x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Close Grip Bench Press demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

How Strong Is Your Close Grip Bench Press?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 206 lbs (1.14x bodyweight) on the Close Grip Bench Press ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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Reader Data Is Still Building

We do not have enough reader-submitted Close Grip Bench Press entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

206 lb Typical 1RM (Intermediate)
1.14x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Close Grip Bench Press?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Close Grip Bench Press Good?

A quick read on what counts as a good Close Grip Bench Press at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Close Grip Bench Press is about 206 lb (1.14x bodyweight). Advanced lifters hit 260 lb (1.44x), and Elite is 317 lb (1.76x).

Women (140 lb): a good (Intermediate) Close Grip Bench Press is about 104 lb (0.74x bodyweight). Advanced lifters hit 142 lb (1.01x), and Elite is 184 lb (1.31x).

How Much Should You Be Able to Close Grip Bench Press?

Men: a 180 lb male should lift about 206 lb at an Intermediate level (a beginner target is around 119 lb).

Women: a 140 lb female should lift about 104 lb at an Intermediate level (a beginner target is around 47 lb).

By bodyweight (men): A 150 lb lifter lifts about 167 lb, and a 220 lb lifter lifts about 254 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 206 lb, while by age 50 the Intermediate standard is about 183 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

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.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 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 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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Close Grip Bench Press Good for Your Weight?

Use this page to compare your Close Grip Bench Press against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Close Grip Bench 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 Close Grip Bench 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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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.

Related Exercise Standards

Compare Close Grip Bench Press

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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.