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Close Grip Dumbbell Bench Press strength standards

What is a good Close Grip Dumbbell Bench Press?

For a 180 lb male, an Intermediate Close Grip Dumbbell Bench Press is about 83 lb (0.46x bodyweight). Advanced starts around 121 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Close Grip Dumbbell Bench Press Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 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 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

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

Close Grip Dumbbell Bench Press Standards by Age

How the Close Grip Dumbbell 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 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

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

Check Your Close Grip Dumbbell 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 83 lbs (0.46x bodyweight) on the Close Grip Dumbbell 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 Dumbbell Bench Press Strength Levels Mean

Beginner

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

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

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

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

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 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 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

Primary Muscles Shoulders (Deltoids), Triceps, Chest
Equipment Dumbbells, Flat Bench
  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

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Close Grip Dumbbell Bench Press table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Close Grip Dumbbell Bench Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 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 Dumbbell 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 Dumbbell 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 Dumbbell 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.