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Close Grip Incline Bench Press strength standards

What is a good Close Grip Incline Bench Press?

For a 180 lb male, an Intermediate Close Grip Incline Bench Press is about 172 lb (0.96x bodyweight). Advanced starts around 221 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Close Grip Incline 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 41 64 95 132 173
120 49 74 107 146 189
130 56 84 119 160 204
140 64 94 130 173 219
150 72 103 141 185 233
160 80 112 152 197 247
170 87 121 162 209 260
180 95 130 172 221 273
190 102 138 182 232 285
200 110 147 192 243 297
210 117 155 201 253 309
220 124 163 210 263 320
230 130 171 219 273 331
240 137 179 228 283 341
250 144 186 236 293 352
260 150 194 245 302 362
270 157 201 253 311 372
280 163 208 261 320 382
290 169 215 269 328 391
300 175 222 276 337 400
310 181 229 284 345 409

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

Close Grip Incline Bench Press Standards by Age

How the Close Grip Incline 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 71 104 146 194 246
20 82 119 167 222 282
25 84 122 171 228 289
30 84 122 171 228 289
35 84 122 171 228 289
40 84 122 171 228 289
45 79 116 162 216 275
50 74 109 152 203 258
55 69 101 141 188 238
60 63 92 129 171 218
65 57 83 116 155 197
70 51 75 104 139 176
75 46 67 93 124 158
80 41 60 83 111 141
85 37 53 75 99 126
90 33 48 67 90 114

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

Check Your Close Grip Incline 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 172 lbs (0.96x bodyweight) on the Close Grip Incline 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 Incline Bench Press Strength Levels Mean

Beginner

You are learning the bar path and loading on the Close Grip Incline 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 Incline Bench Press. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Your Close Grip Incline 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 Incline 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 Incline 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 Incline Bench Press

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

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

How to Perform Close Grip Incline Bench Press

Primary Muscles Shoulders (Deltoids), Triceps, Upper Chest
Equipment Barbell, Incline Bench
  1. Set an adjustable bench to a 30-45 degree incline and lie back on it.
  2. Grasp the barbell with a close grip, about shoulder-width apart.
  3. Unrack the barbell and hold it directly above your chest with arms fully extended.
  4. Inhale and lower the barbell slowly to your upper chest, keeping elbows close to your body.
  5. Pause briefly, then exhale and press the barbell back up to the starting position.
  6. Repeat for the desired number of repetitions, maintaining control and proper form throughout.

Tips

  • Keep your elbows close to your body to maximize triceps engagement and minimize shoulder strain.
  • Control the barbell through the entire movement to enhance muscle activation and prevent injury.
  • Avoid arching your back excessively; maintain a neutral spine throughout the exercise.
  • Start with lighter weights to master the form before progressing to heavier loads.

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

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