Close Grip Bench Press Primary muscle(s) and equipment Chest, Triceps, Deltoids, Shoulder, Shoulders, Pectoralis Major, Compound, Barbell, Upper Body 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

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 Lifted	Average Reps	One Rep Max Average
98.3 lbs	9.4	129.9 lbs

 

How do I figure out 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.