Close Grip Bench Press
Also known as: Close Grip Bench, Close Grip Barbell Bench, Close Grip Barbell Bench Press
Muscles worked: Triceps, Upper Chest, Lower Chest
How to do it
- 1
Lie on the bench with your eyes under the bar and feet flat.
- 2
Grip the bar with hands about shoulder-width apart; hands even.
- 3
Pinch shoulder blades together and lift your chest slightly.
- 4
Unrack by straightening your arms and bring the bar over your chest.
- 5
Lower the bar under control to mid chest; light touch only.
- 6
Press the bar back up while driving your feet into the floor.
- 7
Lock out softly, stay tight, and repeat for your reps.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Close Grip Bench Press FAQ
What muscles does the Close Grip Bench Press work?
The Close Grip Bench Press primarily works the Triceps, with the Upper Chest, Lower Chest assisting.
What are the best sets and reps for the Close Grip Bench Press?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Close Grip Bench Press?
There is no single number: a good Close Grip Bench Press depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Close Grip Bench Press in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
150k+ ratings · Free on iOS & Android
