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Close-Grip Bench Press

Lie on a flat bench with a close grip on the bar. Lower it to your chest, keeping elbows close to your body. Press back up.

TRICEPS · PUSH

Close-Grip Bench Press: how the movement is executed

How it is executed

Lie on a flat bench with a close grip on the bar.
Lower it to your chest, keeping elbows close to your body.
Press back up.

Muscles worked: Triceps
Primary muscle: Triceps
Equipment: Barbell
Movement pattern: Push
Difficulty: Intermediate
What it is for: HypertrophyStrength

Watch the full tutorial

Routines that program it

Six-day push/pull/legs routine3 sets a week

Triceps exercises Barbell exercises Estimated 1RM calculator Back to the library

Put it to work in Kaizer

Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Harbiz alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

Training tempoTempo is the prescribed speed of each phase of a rep, written as four numbers: eccentric, pause at the bottom, concentric and pause at the top.TonnageTonnage is the total weight moved in a session or a week: sets × reps × load.Estimated 1RM calculatorWhat is your estimated 1RM?

Program your clients' routines from these exercises, without the spreadsheet.