Close Grip Bench Press

How to do the Close Grip Bench Press

Lie on a flat bench holding a bar with your hands about six inches apart and above your chest. Press the bar up until your arms are extended above your chest but yuor arms are not locked out. Reverse the movement to bring the weight back down
Spotter Information:
A spotter is required and should stand behind the participant with alternate hand grips. A squat with the movement should be performed for maximal support

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Triceps
  • Deltoids
  • Shoulder
  • Shoulders
  • Pectoralis Major

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
98.3 lbs9.4 129.9 lbs

What is a good starting weight?

Based on an average weight lifted of 98.3 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 49 lbs and aim for 12-15 reps.


Workouts Plans with Close Grip Bench Press

Purpose Type Level
Sport Specific Advanced
Sport Specific Advanced
Strength Advanced
Sport Specific Intermediate
Muscular Definition Advanced
Strength Advanced
Endurance Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.