Horizontal Push · Compound
Close-Grip Bench Press
Also known as Close Grip Bench Press, CGBP. Targets Triceps, Chest with an optimal working range of 5–10 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Close-Grip Bench Press:
- 1 Grip shoulder-width apart
- 2 Keep elbows tucked at roughly 45 degrees
- 3 Lock out completely with triceps
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Hands too close together causing wrist strain
- ✕ Flaring elbows outward
Programs Featuring Close-Grip Bench Press (13)
nSuns 5-Day LP
A five-day, high-volume nSuns-style plan. Completed heavy 1+ sets guide future-week increases with known maxes; assistance is not included.
5×5 Power-Bro Split (Strength + Bodybuilding)
A 5-day powerbuilding bro split that opens every workout with heavy 5×5 barbell strength work (Squat, Bench, Deadlift, Overhead Press, Barbell Row) followed by high-volume bodybuilding isolation and pump accessories.
GZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block)
Cody Lefever’s high-volume 4-day powerbuilding block stepping Tier 1 lifts from 10RM down to a Week 6 1RM peak while driving massive Tier 2 and Tier 3 bodybuilding hypertrophy.
Coan-Phillipi 10-Week Deadlift Cycle
Ed Coan and Mark Phillipi’s iconic 10-week deadlift specialization cycle combining a weekly heavy top double, timed speed triples, and a posterior-chain power circuit alongside Bench and Squat maintenance days.
Calgary Barbell 16-Week Powerlifting Program
Bryce Krawczyk’s renowned 16-week, 4-day competition powerlifting cycle progressing from high-volume hypertrophy and paused variations into heavy competition triples, doubles, and meet peaking.
TSA 9-Week Intermediate Approach
The Strength Athlete’s (Bryce Lewis) classic 9-week, 4-day powerlifting cycle balancing high-frequency Squat, Bench Press, and Deadlift specificity with upper-back volume.
nSuns 4-Day Linear Progression (5/3/1 LP)
The 4-day version of the high-volume nSuns 5/3/1 Linear Progression, packing 17 Tier 1 + Tier 2 barbell sets per session across Bench Press, Squat, and Deadlift with extra recovery days.
nSuns 6-Day Squat Focus LP
The 6-day high-frequency nSuns 5/3/1 Linear Progression adding a dedicated Saturday 6×3 Dynamic Squat and Speed Deadlift session for lifters chasing rapid lower-body and total-body PRs.
GZCL The Rippler (12-Week Strength & Peaking)
Cody Lefever’s 12-week, 4-day GZCL strength and peaking program featuring high-intensity Tier 1 waves (85% → 100%) and tapering Tier 2/Tier 3 volume—ideal for peaking or maintaining strength on a cut.
German Volume Training (GVT 10×10 Hypertrophy)
Charles Poliquin’s iconic 10 sets of 10 reps (10×10) hypertrophy shock program starting at 60% of 1RM with strict 90-second rest intervals to pack on rapid lean muscle mass.
DC (Doggcrapp) Rest-Pause Power-Hypertrophy Split
Dante Trudel’s famous high-intensity power-bodybuilding system combining Rest-Pause top clusters, loaded fascia stretching, heavy Deadlift/Row straight sets, and 20-rep Squat Widowmakers.
Heavy Duty High-Intensity 4-Day Split (Blood & Guts)
Dorian Yates–inspired low-volume, ultra-high-intensity 4-day bodybuilding split built around 1 feeder set and 1 all-out Top Set per movement with full CNS and muscular recovery.
FST-7 Bodybuilding Split (Heavy Anchor + 7-Set Pump)
Hany Rambod–inspired 5-day power-bodybuilding split anchoring each workout with a progressive barbell compound lift before finishing the target muscle group with 7×12 short-rest fascia stretch sets.