Arms
Close-Grip Barbell Bench Press
Close-Grip Barbell Bench Press is a barbell exercise that mainly works the triceps, with the chest and shoulders helping. Kynetix starts it at 3 sets of 5 to 8 reps.
At a glance
| Main muscle | Triceps |
|---|---|
| Also works | Chest, Shoulders |
| Body part | Upper Arms |
| Equipment | Barbell |
| Kynetix default | 3 sets of 5 to 8 reps |
The one cue
Shoulder blades pinned. Touch low chest, drive the floor away.
The same cue Kynetix shows on this lift during a workout.
How to progress
Use double progression. Pick a weight you can lift for 5 clean reps on every set. Each session, try to add a rep or two. When every set reaches 8 reps with good form, add 2.5 kg (1.25 kg a side) and start again near 5. Kynetix suggests the next weight from your own last sessions, so you don't have to remember what you lifted.
How Kynetix tracks it
- Log each set in a tap with weight and rep steppers. Your last set sits right there.
- The rest timer starts on its own after every set.
- Personal records are spotted as you lift, using an estimated one-rep max (weight x (1 + reps / 30)).
- Kyno suggests the next weight from your own history.
Questions
What muscles does close-Grip Barbell Bench Press work?
Mainly the triceps, with the chest and shoulders helping.
How many sets and reps of close-Grip Barbell Bench Press should I do?
Kynetix starts it at 3 sets of 5 to 8 reps. Stay in that range and add weight once every set reaches 8 reps with good form.
Similar exercises
General training information, not medical advice. Stop if something hurts and get it checked.