Exercises / Close-Grip Bench Press
Close-Grip Bench Press
The close-grip bench press is a barbell compound movement that trains triceps first, with chest and shoulders as secondary. Default rest between sets in the app: 150 s (2½ min).
Also called: close-grip bench, CGBP.
Rep and RIR targets by goal
These are the sets the Zyra Workouts program generator writes for a compound exercise under each goal. RIR is reps in reserve — how many more reps you could have done when the set ended. A default the app starts from, not a prescription.
| Goal | Reps per set | RIR | Rep ceiling |
|---|---|---|---|
| Strength | 3–5 | 2 | 6 |
| Hypertrophy | 6–10 | 2 | 10 |
| General | 8–12 | 2 | 12 |
How progression steps on Close-Grip Bench Press
The app moves the load on Close-Grip Bench Press in steps of 2.5 kg — two of the smallest plate in the default inventory (1.25 kg per side). The rule is the same for every exercise: the rep ceiling is the midpoint of the rep range plus the RIR target (for the hypertrophy row here, 6–10 reps @ RIR 2 → ceiling 10). Clear the ceiling and the next set is one step heavier at the bottom of the range; fall under the range floor and it backs off one step; anything between holds.
Worked example, in the app's words: Last time 100 kg × 11 · target 6–10 @RIR 2 (ceiling 10) → +2.5 kg → 102.5 kg × 6.
Alternatives
Tools for this exercise: Close-Grip Bench Press 1RM calculator · Close-Grip Bench Press load chart (% of 1RM)
Frequently asked
What muscles does the close-grip bench press work?
In the Zyra Workouts catalog the close-grip bench press is tagged with triceps as its primary muscle and chest and shoulders as secondary. The app counts a primary set as one set for that muscle and a secondary set as half a set. Which muscles a lift loads most also depends on technique and range of motion.
How many reps and sets for the close-grip bench press?
The app's program generator sets 3–5 reps @ RIR 2 for strength, 6–10 reps @ RIR 2 for hypertrophy, 8–12 reps @ RIR 2 for general — the compound rule, 2–4 sets depending on goal and experience. These are the generator's defaults, not a prescription; a coach can adjust them to you.
What can I do instead of the close-grip bench press?
The app's swap ranking (same primary muscle, then feasible in your gym, same type, same equipment) offers Tricep Dip (Upright), Skull Crusher, Overhead Tricep Extension and Tricep Pushdown. All train triceps first.
Muscle groups
- Triceps — counts as a full set
Related exercises
Other horizontal push movements in the catalog:
Guides for Close-Grip Bench Press
Log it in Zyra Workouts
Zyra Workouts logs your sets on the close-grip bench press, applies this progression rule to suggest the next load, and counts the work toward your weekly sets per muscle — offline-first, on iOS. It is in development and not yet on the App Store.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.