arrow_backAll exercises
Close-Grip Bench Press
PushCompoundBarreBeginner
Muscles worked
Front
Back
TricepsChestShoulders
Instructions
- 1Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- 2As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
- 3After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- 4Repeat the movement for the prescribed amount of repetitions.
- 5When you are done, place the bar back in the rack.
About Close-Grip Bench Press
The close-grip bench press is a compound movement that heavily targets the triceps while recruiting the chest and shoulders. Bringing the hands closer together on the bar shifts the load toward the back of the arm. It's one of the best exercises for building triceps strength and size.
check_circleBenefits
- check_circleBuilds triceps strength and mass
- check_circleAllows heavy loading on a compound lift
- check_circleStrengthens lockout on the standard bench press
lightbulbExecution tips
- lightbulbSet your hands about shoulder-width apart, no closer
- lightbulbKeep the elbows tucked near the body as you lower
- lightbulbBring the bar down toward the lower chest
- lightbulbPress up and lock out the triceps at the top
warningCommon mistakes
- warningGripping too narrow and straining the wrists
- warningFlaring the elbows, shifting the work to the chest
- warningBouncing the bar off the chest
- warningSkipping wrist and elbow warm-ups
helpFrequently asked questions
How close should my hands be on the close-grip bench?expand_more
About shoulder-width; hands set too close increase wrist strain without better targeting the triceps.
Can the close-grip bench replace dips?expand_more
Yes, it's a great alternative for loading the triceps heavily while being easier on the shoulders.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.