Barbell Close-Grip Bench Press
Arms · Barbell · Beginner
How to do it
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Triceps
Secondary: Chest, Shoulders
Is your Barbell Close-Grip Bench Press good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 50 kg |
| Novice | 58 kg |
| Intermediate | 66 kg |
| Advanced | 76 kg |
| Expert | 86 kg |
| Veteran | 97.5 kg |
| Elite | 109 kg |
| Master | 120.5 kg |
| Apex | 132 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Barbell Close-Grip Bench Press.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Adding load before the bar path is repeatable. Use a weight that lets every Barbell Close-Grip Bench Press rep follow the same controlled path.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your triceps.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Barbell Close-Grip Bench Press FAQ
What muscles does the Barbell Close-Grip Bench Press work?
The primary target is triceps. It also involves chest, shoulders while you keep the movement controlled.
How many sets and reps should I do for the Barbell Close-Grip Bench Press?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Barbell Close-Grip Bench Press strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
