Arms
Close-Grip Bench Press
A bench press variation with a narrower grip that emphasizes the triceps.
kg
| Level | Bodyweight multiple | Target 1RM |
|---|---|---|
| Beginner | ×0.45 | — |
| Novice | ×0.7 | — |
| Intermediate | ×0.95 | — |
| Advanced | ×1.4 | — |
| Elite | ×1.85 | — |
※ Approximate figures based on men. For women, adjust by roughly 0.6–0.7× for upper-body lifts and 0.7–0.8× for lower-body lifts.
Other Lifts