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Close Grip Dumbbell Bench Press Strength Standards

Quick Answer Close Grip Dumbbell Bench Press

A 180 lb male with an Intermediate-level Close Grip Dumbbell Bench Press of 83 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 121 lbs (0.67x bodyweight).

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

Competition-Verified

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

Primary Muscles Shoulders (Deltoids), Triceps, Chest
Equipment Dumbbells, Flat Bench
Data Points 71 rows

How Strong Is Your Close Grip Dumbbell Bench Press?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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How Much Should You Close Grip Dumbbell 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 6 19 39 66 99
120 9 24 45 75 109
130 12 28 52 83 119
140 16 33 58 91 128
150 19 38 65 99 138
160 22 43 71 106 147
170 26 47 77 114 155
180 29 52 83 121 164
190 33 57 89 128 172
200 36 61 95 135 180
210 40 66 100 142 188
220 43 70 106 148 195
230 47 75 111 154 203
240 50 79 116 161 210
250 54 83 122 167 217
260 57 88 127 173 223
270 61 92 132 179 230
280 64 96 137 184 237
290 67 100 141 190 243
300 71 104 146 195 249
310 74 108 151 201 255

How Does Age Affect Close Grip Dumbbell Bench Press Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 19 39 67 102 143
20 22 44 76 117 164
25 22 45 78 120 168
30 22 45 78 120 168
35 22 45 78 120 168
40 22 45 78 120 168
45 21 43 74 114 159
50 20 41 70 107 150
55 18 37 64 99 138
60 17 34 59 90 126
65 15 31 53 81 114
70 14 28 48 73 102
75 12 25 43 65 92
80 11 22 38 58 82
85 10 20 34 52 73
90 9 18 31 47 66

What Do Close Grip Dumbbell Bench Press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning dumbbell stabilization and control on the Close Grip Dumbbell 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 Dumbbell 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 Dumbbell 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 Dumbbell 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 Dumbbell 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 Dumbbell Bench Press

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

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

How to Perform Close Grip Dumbbell Bench Press

  1. Lie flat on a bench with your feet firmly on the ground.
  2. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and extend your arms straight up above your chest.
  3. Position the dumbbells close together, almost touching.
  4. Slowly lower the dumbbells towards your chest, keeping your elbows close to your body to emphasize tricep engagement.
  5. Pause briefly at the bottom of the movement.
  6. Press the dumbbells back up to the starting position by extending your arms, ensuring to keep the dumbbells close together throughout the movement.
  7. Repeat for the desired number of repetitions.
  8. Remember to exhale while pushing the dumbbells up and inhale while lowering them down.

Tips for Close Grip Dumbbell Bench Press

  • Keep your elbows close to your body to maximize tricep engagement.
  • Avoid flaring your elbows out to prevent shoulder strain.
  • Maintain a controlled motion throughout the exercise to avoid using momentum.
  • Start with lighter weights to master the form before progressing to heavier dumbbells.

Where Do These Close Grip Dumbbell Bench Press Standards Come From?

These Close Grip Dumbbell 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 Dumbbell Bench Press Good for Your Weight?

Strength standards help you objectively measure your Close Grip Dumbbell 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 Dumbbell 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 Dumbbell 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 Dumbbell 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

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