Exercise guide
Close-Grip Bench Press
Learn how to use close-grip bench press in training, choose practical loads, avoid common mistakes, and track progress in RackMath.
At a glance
How to use this lift in training.
Position and movement cues
- Grip
- Use a narrower-than-normal grip, usually around shoulder width, while keeping wrists comfortable.
- Feet
- Plant feet firmly and keep the same stable bench setup as a regular bench press.
- Back and chest
- Keep shoulder blades set and chest lifted so the shoulders stay controlled.
- Range of motion
- Lower to the lower chest or sternum area, then press to full elbow extension.
- Speed
- Use a controlled lower and steady press. Let triceps work without crashing into the bottom.
- Elbows and knees
- Keep elbows closer to the torso than a standard bench, but do not force them against the ribs.
Common mistakes
- Grip too narrow for wrists
- Elbows flaring suddenly
- Losing the touch point
- Shoulders rolling forward
How to practice it
Start each set by finding the same setup: stable feet, balanced grip or handles, a braced trunk, and a repeatable start position. Stop the set when the lift no longer looks like the first good rep.
For a heavy barbell lift, use the empty bar, then a few smaller jumps before your working weight. For dumbbells or machines, use one or two lighter feeler sets.
Loading and progression
Use 3-6 reps for strength practice, 6-12 reps for most muscle-building work, and 10-15+ reps for lighter accessories or skill practice.
Pick a load that feels like RPE 7-8 on the final set. Add weight only when the target reps, range of motion, and positions stay consistent.
Track it in RackMath
RackMath keeps previous weights, reps, RPE, plates, warmups, and PRs connected to the exercise so the next session starts with context.
Plate examples
Common barbell loading examples.
Use these as quick references. For custom plates, collars, kg plates, or specialty bars, use the RackMath plate calculator.
| Target | 45 lb bar setup |
|---|---|
| 95 lb | 25 per side |
| 135 lb | 45 per side |
| 185 lb | 45 + 25 per side |
| 225 lb | 45 + 45 per side |
Ready to track it?