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Dumbbell Close Grip Press strength standards

What is a good Dumbbell Close Grip Press?

For a 180 lb male, an Intermediate Dumbbell Close Grip Press is about 77 lb (0.43x bodyweight). Advanced starts around 99 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Dumbbell Close Grip Press Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Bench Press table by a fixed ratio of 0.35. Updated March 29, 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 19 29 44 61 79
120 22 34 49 67 86
130 26 38 54 73 93
140 29 42 59 78 100
150 33 47 64 84 106
160 36 50 69 89 112
170 39 54 73 95 118
180 42 58 77 99 123
190 46 62 82 104 128
200 49 65 86 109 134
210 52 69 90 114 139
220 55 72 94 118 144
230 58 76 98 123 149
240 61 79 102 127 153
250 63 83 105 131 158
260 67 86 109 135 162
270 69 89 113 139 167
280 72 92 116 143 171
290 75 95 119 147 175
300 77 98 123 150 179
310 80 101 126 154 183

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

Dumbbell Close Grip Press Standards by Age

How the Dumbbell Close Grip 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 31 46 65 87 111
20 35 53 74 99 127
25 36 54 76 102 130
30 36 54 76 102 130
35 36 54 76 102 130
40 36 54 76 102 130
45 34 51 72 97 124
50 32 48 68 91 116
55 30 44 63 84 107
60 27 40 57 77 98
65 25 36 51 69 89
70 22 33 46 62 79
75 20 29 41 56 71
80 18 26 37 50 63
85 16 23 33 44 57
90 14 21 30 40 51

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

Check Your Dumbbell Close Grip 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 77 lbs (0.43x bodyweight) on the Dumbbell Close Grip 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

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What the Dumbbell Close Grip Press Strength Levels Mean

Beginner

You are learning dumbbell stabilization and control on the Dumbbell Close Grip 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 Dumbbell Close Grip Press. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Your Dumbbell Close Grip 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 Dumbbell Close Grip 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 Dumbbell Close Grip 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 Dumbbell Close Grip Press

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

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

How to Perform Dumbbell Close Grip Press

Dumbbell Close Grip Press demonstration
Primary Muscles triceps
Equipment dumbbell
Difficulty Intermediate
Type Compound
["Sit on a flat bench with a dumbbell in each hand, resting on your thighs.","Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.","Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.","As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest.","As you exhale, use your triceps to lift the dumbbells back to the starting position. Make sure to use only your triceps and do not use your forearms or biceps to help lift the dumbbells.","After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions."]

Read the complete Dumbbell Close Grip Press guide on FitnessVolt →

Where Do These Dumbbell Close Grip Press Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Dumbbell Close Grip Press table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.35 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Dumbbell Close Grip Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 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" Dumbbell Close Grip 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 Dumbbell Close Grip 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 Dumbbell Close Grip Press table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.35 (confidence: medium). It is a set of targets, not a measured population.
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.