Close-Grip Bench Press

Exercise Machine / Beginner

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Equipment Needed

Barbell
Flat Bench

My Performance

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Sitewide Performance

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Male
Female

78 lb
average weight
95 lb
best weight
2
times logged
#59
popularity rank

Average Sitewide Close-Grip Bench Press Weight

78 lb
average weight
95 lb
best weight
2
times logged
#43
popularity rank

Average Male Close-Grip Bench Press Weight

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#192
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Average Female Close-Grip Bench Press Weight

How to do Close-Grip Bench Press:

Step 1: Lie down on a flat bench. Grab a bar from the rack and position your hands about shoulder width apart. Lift the bar and hold it directly over you with your arms locked. This is the starting position.
Step 2: Breathe in and allow the bar to move down slowly until you feel it on your chest.
Step 3: After pausing for a second, bring the bar back to the starting position. Exhale as you do so and push the bar with your triceps. Lock your arms and hold for a second before coming down slowly.
Step 4: Repeat for the desired number of reps.
Step 5: Replace the bar on the rack when you are finished.

Primary
Secondary

Muscles Worked

Primary
Secondary

Details

close-grip bench press is a exercise machine exercise that primarily targets the triceps and to a lesser degree also targets the chest and shoulders ...more

close-grip bench press is a exercise machine exercise that primarily targets the triceps and to a lesser degree also targets the chest and shoulders.

The only close-grip bench press equipment that you really need is the following: barbell and flat bench. There are however many different close-grip bench press variations that you can try out that may require different types of close-grip bench press equipment or may even require no equipment at all.

Learning proper close-grip bench press form is easy with the step by step close-grip bench press instructions, close-grip bench press tips, and the instructional close-grip bench press technique video on this page. close-grip bench press is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the close-grip bench press video, learn how to do the close-grip bench press, and then be sure and browse through the close-grip bench press workouts on our workout plans page!