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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.

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Close Grip Bench Press Standards by Bodyweight

Estimates from the FitnessVolt standards model. 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 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

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

Close Grip Bench Press Standards by Age

How the Close Grip Bench 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 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

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

Check Your Close Grip Bench 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 206 lbs (1.14x bodyweight) on the Close Grip Bench 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 Close Grip Bench Press Strength Levels Mean

Beginner

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

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

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

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

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

Close Grip Bench Press demonstration
Primary Muscles Shoulders (Deltoids), Triceps, Chest
Equipment Barbell, Flat Bench
Difficulty Intermediate
Type Compound
  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.

Tips

  • 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.

Read the complete Close Grip Bench Press guide on FitnessVolt →

Where Do These Close Grip Bench Press Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Close Grip Bench Press table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Close Grip Bench 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" 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.
They are estimates from the FitnessVolt strength standards model. The Close Grip Bench Press table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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.