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Close Grip Incline Bench Press Strength Standards

Quick Answer Close Grip Incline Bench Press

A 180 lb male with an Intermediate-level Close Grip Incline Bench Press of 172 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 221 lbs (1.23x bodyweight).

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

Competition-Verified

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

Primary Muscles Shoulders (Deltoids), Triceps, Upper Chest
Equipment Barbell, Incline Bench
Data Points 71 rows

How Strong Is Your Close Grip Incline Bench Press?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Close Grip Incline 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 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

How Does Age Affect Close Grip Incline Bench Press Strength?

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

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

What Do Close Grip Incline Bench Press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. 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

Stronger than 20% of lifters. 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

Stronger than 50% of lifters. 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

Stronger than 80% of lifters. 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

Stronger than 95% of lifters. 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 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 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

  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 for Close Grip Incline Bench Press

  • 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?

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

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