A 180 lb male with an Intermediate-level Close Grip Push Up of 31 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 53 lbs (0.29x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your Close Grip Push Up? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Close Grip Push Up?
How Much Should You Close Grip Push Up?
1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | 8 | 31 | 60 | 93 |
| 120 | < 1 | 9 | 31 | 59 | 90 |
| 130 | < 1 | 10 | 32 | 58 | 88 |
| 140 | < 1 | 11 | 32 | 57 | 86 |
| 150 | < 1 | 11 | 31 | 56 | 83 |
| 160 | < 1 | 11 | 31 | 55 | 81 |
| 170 | < 1 | 12 | 31 | 54 | 79 |
| 180 | < 1 | 12 | 31 | 53 | 77 |
| 190 | < 1 | 12 | 30 | 51 | 75 |
| 200 | < 1 | 12 | 30 | 50 | 73 |
| 210 | < 1 | 12 | 29 | 49 | 71 |
| 220 | < 1 | 12 | 29 | 48 | 69 |
| 230 | < 1 | 12 | 28 | 47 | 68 |
| 240 | < 1 | 12 | 28 | 46 | 66 |
| 250 | < 1 | 11 | 27 | 45 | 64 |
| 260 | < 1 | 11 | 26 | 44 | 63 |
| 270 | < 1 | 11 | 26 | 43 | 62 |
| 280 | < 1 | 11 | 25 | 42 | 60 |
| 290 | < 1 | 11 | 25 | 41 | 59 |
| 300 | < 1 | 10 | 24 | 40 | 57 |
| 310 | < 1 | 10 | 24 | 39 | 56 |
| 90 | < 1 | < 1 | 9 | 31 | 57 |
| 100 | < 1 | < 1 | 11 | 33 | 58 |
| 110 | < 1 | < 1 | 13 | 34 | 59 |
| 120 | < 1 | < 1 | 15 | 35 | 58 |
| 130 | < 1 | < 1 | 16 | 36 | 58 |
| 140 | < 1 | 2 | 17 | 36 | 58 |
| 150 | < 1 | 3 | 17 | 36 | 57 |
| 160 | < 1 | 4 | 18 | 36 | 56 |
| 170 | < 1 | 5 | 18 | 36 | 55 |
| 180 | < 1 | 5 | 18 | 36 | 54 |
| 190 | < 1 | 6 | 19 | 35 | 54 |
| 200 | < 1 | 6 | 19 | 35 | 53 |
| 210 | < 1 | 6 | 19 | 34 | 52 |
| 220 | < 1 | 6 | 19 | 34 | 51 |
| 230 | < 1 | 7 | 18 | 34 | 50 |
| 240 | < 1 | 7 | 18 | 33 | 49 |
| 250 | < 1 | 7 | 18 | 33 | 48 |
| 260 | < 1 | 7 | 18 | 32 | 47 |
How Does Age Affect Close Grip Push Up Strength?
How Close Grip Push Up standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 5 | 22 | 44 | 69 |
| 20 | < 1 | 9 | 30 | 55 | 83 |
| 25 | < 1 | 10 | 31 | 57 | 86 |
| 30 | < 1 | 10 | 31 | 57 | 86 |
| 35 | < 1 | 10 | 31 | 57 | 86 |
| 40 | < 1 | 10 | 31 | 57 | 86 |
| 45 | < 1 | 9 | 28 | 52 | 80 |
| 50 | < 1 | 7 | 25 | 47 | 73 |
| 55 | < 1 | 4 | 20 | 42 | 65 |
| 60 | < 1 | 1 | 16 | 35 | 57 |
| 65 | < 1 | < 1 | 12 | 29 | 49 |
| 70 | < 1 | < 1 | 8 | 23 | 41 |
| 75 | < 1 | < 1 | 5 | 18 | 33 |
| 80 | < 1 | < 1 | 1 | 13 | 27 |
| 85 | < 1 | < 1 | < 1 | 9 | 21 |
| 90 | < 1 | < 1 | < 1 | 6 | 16 |
| 15 | < 1 | < 1 | 10 | 29 | 51 |
| 20 | < 1 | < 1 | 15 | 37 | 62 |
| 25 | < 1 | < 1 | 16 | 39 | 65 |
| 30 | < 1 | < 1 | 16 | 39 | 65 |
| 35 | < 1 | < 1 | 16 | 39 | 65 |
| 40 | < 1 | < 1 | 16 | 39 | 65 |
| 45 | < 1 | < 1 | 14 | 35 | 60 |
| 50 | < 1 | < 1 | 11 | 31 | 54 |
| 55 | < 1 | < 1 | 9 | 27 | 48 |
| 60 | < 1 | < 1 | 6 | 22 | 41 |
| 65 | < 1 | < 1 | 3 | 17 | 34 |
| 70 | < 1 | < 1 | < 1 | 12 | 28 |
| 75 | < 1 | < 1 | < 1 | 8 | 22 |
| 80 | < 1 | < 1 | < 1 | 5 | 16 |
| 85 | < 1 | < 1 | < 1 | 1 | 12 |
| 90 | < 1 | < 1 | < 1 | < 1 | 8 |
What Do Close Grip Push Up Strength Standards Mean?
Stronger than 5% of lifters. You are learning the movement on the Close Grip Push Up, building the shoulder stability and pressing coordination needed to handle heavier loads safely.
Stronger than 20% of lifters. You can press with a consistent path and controlled tempo on the Close Grip Push Up. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.
Stronger than 50% of lifters. Your Close Grip Push Up 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.
Stronger than 80% of lifters. You have optimized your Close Grip Push Up 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.
Stronger than 95% of lifters. Your Close Grip Push Up 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 Push Up
Tier-specific training recommendations to move your Close Grip Push Up to the next level.
- Train the Close Grip Push Up 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.
- 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 Push Up.
- 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.
- 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 Push Up under competition-style commands and judging.
How to Perform Close Grip Push Up
- Start in a standard push-up position with your hands placed directly under your shoulders, thumbs and index fingers forming a triangle.
- Keep your body in a straight line from head to heels, engaging your core throughout the movement.
- Inhale as you lower your chest towards your hands by bending your elbows, keeping them close to your body.
- Lower yourself until your chest nearly touches your hands, maintaining a controlled movement.
- Exhale as you push back up to the starting position by extending your elbows, ensuring your body remains straight.
- Repeat for the desired number of repetitions.
Tips for Close Grip Push Up
- Ensure your body forms a straight line from head to heels to maintain proper form.
- Keep your elbows close to your body throughout the movement to maximize tricep engagement.
- Avoid letting your hips sag or pike up; engage your core to maintain stability.
- If you're a beginner, perform the exercise on your knees to reduce the difficulty.
Where Do These Close Grip Push Up Standards Come From?
These Close Grip Push Up 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 Push Up Good for Your Weight?
Strength standards help you objectively measure your Close Grip Push Up performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:
- Find your bodyweight in the left column of the table above.
- Look across the row to find which strength level your 1RM falls into.
- Use the age tab to see how your strength compares within your age group.
- 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 Push Up 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.