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smith close-grip bench press Strength Standards

Quick Answer smith close-grip bench press

A 180 lb male with an Intermediate-level smith close-grip bench press of 181 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 233 lbs (1.29x bodyweight).

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

smith close-grip bench press demonstration
Competition-Derived

How strong is your smith close-grip bench press? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles triceps
Equipment smith-machine
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from bench-press standards using a 0.82x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your smith close-grip 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 smith close-grip 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 43 69 103 142 185
120 52 80 115 157 203
130 60 89 126 171 218
140 68 99 139 184 234
150 76 109 149 197 248
160 84 118 161 209 262
170 92 127 171 221 276
180 99 136 181 233 289
190 107 145 192 244 301
200 114 153 202 256 313
210 121 162 211 267 326
220 128 170 221 277 337
230 135 178 230 287 349
240 142 186 239 297 359
250 148 194 247 307 370
260 156 201 256 317 380
270 162 208 264 326 390
280 168 216 272 335 400
290 175 223 280 344 410
300 180 230 288 352 419
310 187 237 295 360 429

How Does Age Affect smith close-grip bench press Strength?

How smith close-grip bench press standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 72 107 152 203 260
20 83 123 173 233 298
25 84 126 178 239 305
30 84 126 178 239 305
35 84 126 178 239 305
40 84 126 178 239 305
45 80 120 169 226 289
50 75 112 158 212 271
55 70 104 147 197 251
60 64 94 134 180 230
65 57 85 121 162 207
70 52 77 108 145 186
75 46 69 97 130 166
80 41 62 87 116 148
85 37 55 78 104 134
90 34 49 70 94 120

What Do smith close-grip bench press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the smith close-grip 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 smith close-grip 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 smith close-grip 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 smith close-grip 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 smith close-grip 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 smith close-grip bench press

Tier-specific training recommendations to move your smith close-grip bench press to the next level.

Beginner → Novice Building Your Foundation
  • Train the smith close-grip 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 smith close-grip 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 smith close-grip bench press under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform smith close-grip bench press

["Adjust the seat height and position yourself on the bench with your feet flat on the ground.","Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.","Lower the barbell towards your chest, keeping your elbows close to your body.","Pause for a moment at the bottom, then push the barbell back up to the starting position.","Repeat for the desired number of repetitions."]

Read the complete smith close-grip bench press guide on FitnessVolt →

Where Do These smith close-grip bench press Standards Come From?

These smith close-grip 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 smith close-grip bench press Good for Your Weight?

Strength standards help you objectively measure your smith close-grip 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 smith close-grip 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" smith close-grip 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 smith close-grip 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.

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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