Close-Grip Bench Press Training Plan

Warm-Up (5–10 min)

1. Shoulder & Upper Back Activation – Band pull-aparts, scapular push-ups, arm circles.
2. Light Close-Grip Press – 2 sets × 15–20 reps with very light barbell or empty bar.
3. Push-Ups – 1–2 sets × 10–15 reps to activate chest, shoulders, and triceps.

Main Exercise: Close-Grip Bench Press

• Setup: Lie flat on a bench, feet planted, shoulders retracted. Grip the bar shoulder-width apart (1 fist-width inside standard grip).
• Execution: Lower the bar to the lower chest (xiphoid process area) with elbows close to ribs. Press upward, fully extending arms while squeezing triceps.

Programming Options

1. Strength Focus

• 2–6 sets × 1–5 reps
• 80–95% of 1RM
• Rest 3–5 minutes

2. Hypertrophy / Muscle Growth

• 3–6 sets × 8–20 reps
• 55–65% of 1RM
• Rest 60–90 sec

3. Lockout & Control

• Include paused reps (2-second pause at bottom and top) to improve control and triceps recruitment.

Accessory Variations

1. Close-Grip Floor Press – Reduces shoulder strain; reinforces hand position and bar path.
2. Banded Close-Grip Bench Press – Adds accommodating resistance, increasing top-range lockout strength.
3. Machine Close-Grip Press – Safer for high-volume hypertrophy work.
4. Close-Grip Push-Ups – Can be done on floor, incline, or knees; great for triceps burnout.

Supporting Upper-Body Work

• Overhead Triceps Extension – 3 × 10–15 reps
• Triceps Rope Pushdowns (Cable) – 3 × 12–15 reps
• Incline Dumbbell Press – 3 × 8–12 reps (upper chest)
• Face Pulls / Rear Delt Work – 3 × 12–15 reps for shoulder stability

Weekly Programming

Option 1: Once per week (Triceps Focus Day)

• Close-Grip Bench Press (main lift)
• Accessory triceps work: extensions, pushdowns, push-ups
• Optional: Chest accessory presses at moderate weight

Option 2: Twice per week (Upper-Body Push + Strength Focus)

• Day 1: Strength day – heavy close-grip bench + overhead press + triceps extensions
• Day 2: Hypertrophy day – moderate close-grip bench + incline press + high-rep push-ups

Tips for Safe & Effective Training

• Keep elbows tucked, wrists stacked above elbows.
• Avoid grip too narrow or too wide; shoulder-width is optimal.
• Focus on total-body tension, especially shoulder blades and core.
• Progressively overload: increase weight gradually while maintaining form.
• Consider floor press if shoulder mobility is limited or for lockout work.