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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 5 | 3-5 | 3-5 min |
| Hypertrophy | 4 | 8-12 | 60-90s |
| Endurance | 3 | 15-20 | 30-45s |
| Fat Loss | 3 | 12-15 | 45-60s |
Add Close-Grip Bench Press to your workout. FitCommit tracks sets, reps, and calories burned.
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4
cal/min light
6
cal/min moderate
9
cal/min vigorous
Limited ROM, tricep lockout focus
Easier on wrists
Neutral grip pressing
For muscle growth, 3-4 sets of 8-12 reps works best. For strength, 4-5 sets of 3-5 reps with longer rest. Adjust based on your training experience and recovery.
Close-Grip Bench Press is suitable for those with some training experience. Build up from lighter weights focusing on form.
Close-Grip Bench Press primarily targets the Triceps. Secondary muscles include Pectoralis Major, Anterior Deltoid. This makes it effective for Arms development.
Most people benefit from doing Close-Grip Bench Press 2-3 times per week with at least 48 hours between sessions for recovery. Volume can be split across training days.
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