Close-Grip Bench Press
Muscles worked
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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4–5 | 3–6 | 3–5 min |
| Hypertrophy | 3–4 | 8–12 | 90 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
In this pageexpand_more
About Close-Grip Bench Press
The close-grip bench press is a compound movement that strongly targets the triceps while also working the chest and shoulders. By bringing the hands closer on the bar, roughly shoulder-width, the effort shifts to the back of the arm. Because it lets you load heavy, it is one of the best exercises for triceps strength and size, far more than an isolation move. Keep the elbows tucked along the body during the descent, without gripping too narrow so as not to strain the wrists.
check_circleBenefits
- check_circleBuilds triceps strength and mass
- check_circleAllows heavy loading on a compound lift
- check_circleStrengthens lockout on the standard bench press
- check_circleTransfers well to everyday and athletic pushing movements
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
- lightbulbFix your gaze on a point on the ceiling to keep the bar path stable
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
- warningLowering too fast without controlling the eccentric phase
tuneVariations and alternatives
- tuneClose-grip EZ-bar bench press – offers a more comfortable wrist angle for the same effect.
- tuneClose-grip dumbbell press – allows a free path, gentler on sensitive shoulders.
- tuneStandard wide-grip bench press – the chest/shoulder base movement this variation builds on.
- tuneTriceps dips – another compound pushing movement that strongly targets the triceps.
person_checkWho it's for and level
The close-grip bench press suits intermediate and advanced lifters wanting to build triceps strength and size through a compound movement rather than isolation alone. It also suits strength athletes or people practicing pushing sports, where elbow lockout strength at the end of the movement matters. Beginners can include it with a moderate load, making sure to first master the standard bench press. It's less suitable for people with wrist or elbow pain, for whom an EZ bar or dumbbells represent a more comfortable alternative.
shieldSafety and precautions
Always use a spotter or a rack with safety pins when loading heavy, since the close grip slightly reduces your margin if you struggle to lock out the elbow. Don't grip so narrow that it places the wrists at a painful angle; shoulder-width is a good starting reference. Keep the elbows close to the body without fully pinning them, which could restrict normal breathing. Thoroughly warm up wrists, elbows, and shoulders before heavy sets, since these joints are worked harder here than on a standard bench press.
calendar_monthWhere to place it in your program
Place the close-grip bench press as the first or second exercise in a triceps or push session, for 4 sets of 6 to 10 reps with a load close to your capacity. It works well rotated weekly with the standard bench press to progress on both movements without overloading them at the same time. Progress in small load increments, prioritizing clean lockout technique on every rep. One session per week in an upper-body strength or hypertrophy program is generally enough.
helpFrequently asked questions
How close should my hands be on the close-grip bench?
About shoulder-width; hands set too close increase wrist strain without better targeting the triceps.
Can the close-grip bench replace dips?
Yes, it's a great alternative for loading the triceps heavily while being easier on the shoulders.
Close-grip bench or skull crushers for triceps?
The close-grip bench lets you load heavier (better for strength and overall size); skull crushers isolate the triceps more but stress the elbows. The two complement each other well.
Does the close-grip bench also work the chest?
Yes, to a lesser extent: it's a compound movement, and the chest and shoulders assist, but most of the extra effort compared to the standard bench goes to the triceps.
How much load should I use compared to the standard bench press?
Generally plan on 10 to 20% less load than your standard bench press, since the close grip slightly reduces the favorable leverage.
Can this movement be done on an incline or decline bench?
Yes, both variations exist and remain effective for the triceps, with a slight shift in emphasis toward the upper or lower chest depending on the angle.
Should I warm up my wrists before this close-grip version?
Yes, a few light wrist rotations and extensions before the first heavy set noticeably reduce the joint discomfort often felt on this movement.
Is the close-grip bench press useful for athletic training in other sports?
Yes, the pushing strength and elbow lockout it builds transfer well to throwing, rugby, or any sport involving an explosive arm push.
Can I superset this with a biceps exercise?
Yes, pairing it with a curl variation is a common arm-day superset that keeps the session efficient without compromising either muscle group.
Is a slight forward elbow position acceptable?
A small forward angle rather than perfectly vertical elbows is fine and often more shoulder-friendly, as long as the elbows stay tucked rather than flaring outward.
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