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Smith Close-Grip Bench Press strength standards

What is a good Smith Close-Grip Bench Press?

For a 180 lb male, an Intermediate Smith Close-Grip Bench Press is about 181 lb (1.01x bodyweight). Advanced starts around 233 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Smith Close-Grip Bench Press Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Bench Press table by a fixed ratio of 0.82. 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 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

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

Smith Close-Grip Bench Press Standards by Age

How the Smith Close-Grip 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 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

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

Check Your Smith Close-Grip 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 181 lbs (1.01x bodyweight) on the Smith Close-Grip 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

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What the Smith Close-Grip Bench Press Strength Levels Mean

Beginner

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

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

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

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

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 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 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

Smith Close-Grip Bench Press demonstration
Primary Muscles triceps
Equipment smith-machine
Difficulty Intermediate
Type Compound
["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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Smith Close-Grip Bench Press table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.82 (confidence: low). It is a set of targets, not a measured population. There is no competition or gym dataset for the Smith Close-Grip Bench 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" Smith Close-Grip 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 Smith Close-Grip 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 Smith Close-Grip Bench Press table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.82 (confidence: low). 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.