Arms Focus

Close-Grip Bench Press

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Coach Notes

Coach Take

Heavy triceps-focused press with excellent carryover to bigger bench numbers.

Make It Easier

Machine Close-Grip Press

Level It Up

Paused Close-Grip Bench Press

Build Size

4 x 6-10, rest 2:00-2:30

5 X 3 5 Rest 2

30-3:30

Attribute Breakdown

Muscle

Arms / Chest

DIRECT ARM ISOLATION TO BUILD BICEPS OR TRICEPS OUTPUT / PRIMARY CHEST DRIVER WITH STRONG PRESSING EMPHASIS

Equipment

Barbell

BARBELL LIFT: STABLE LOAD, BIG STRENGTH POTENTIAL

Movement

Push

PUSH ACTION: YOU DRIVE THE LOAD AWAY FROM YOUR BODY

Pattern

Horizontal

HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW

Reps

6 12

MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY

Goal

Strength

PRIMARY GOAL IS RAW STRENGTH AND LOAD PROGRESSION

Ego

High

HIGH EGO: BIG NUMBERS, BIG RISKS, BIG CONFIDENCE

Related Exercises

Barbell Alternate Biceps CurlBarbell Close-grip Bench PressBarbell Jm Bench PressBarbell Lying Close-grip Triceps ExtensionBarbell Lying ExtensionBarbell Reverse Wrist CurlBench Press Narrow GripBicep Curl

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