Bench Press - Close Grip (Barbell)
Trains the triceps. You need a barbell. 8 of our free programs use it, across 42 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Bench Press - Close Grip (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
8of our 50 programs use it
3×8–12the shape they run most (4 sessions)
2:00typical rest between sets
2open the session with it
1finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Arnold Split | Shoulders & Arms | 4×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bro Split | Arms | 3×8–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bullmastiff | Overhead | 3×12 RPE 64×12 RPE 7+16 more on the program page | Fixed weights |
| GZCL UHF | Deadlift | 3×10 @ 57%4×8 @ 62%+3 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| nSuns LP | Bench (1+ Day) | 1×6 @ 40% 1×5 @ 50% 1×3 @ 60% 1×5 @ 60% 1×7 @ 60% 1×4 @ 60% 1×6 @ 60% 1×8 @ 60% | % of the parent lift's Training Max — moves when it moves |
| Strong Curves (Beginner) | Workout C — Phase 2 | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| The Rippler | Overhead | 5×6 @ 68%5×5 @ 72%+8 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| WS4SB 3 | Max Effort Upper | 1×5 1×3 1×1–5+ AMRAP | Linear: +2.5 kg on success, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Bench Press - Close Grip (Barbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Bench Press - Close Grip (Barbell) trains
Technique
How to do the Bench Press - Close Grip (Barbell)
- Lie on a flat bench with your feet flat on the floor. Grip the barbell with your hands placed closer than shoulder-width apart.
- Unrack the barbell by extending your arms fully. Lower the barbell slowly and with control to your lower chest, keeping your elbows facing away from your body.
- Press the barbell back up to the starting position by extending your arms fully, focusing on using your triceps and chest muscles.
- Repeat for the desired number of repetitions, then carefully rack the barbell back onto the bench press rack.
Form cues
Getting it right
- Maintain a controlled pace to ensure that you're using muscle strength rather than momentum.
- Keep your feet flat on the floor to maintain stability and support your lower back.
- Breathe steadily, exhaling as you press the barbell up and inhaling as you lower it back down.
Substitutes
Swap Bench Press - Close Grip (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Bench Press - Close Grip (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.