Close-Grip Bench Press
The heaviest triceps builder available — a press that shifts load to the arms.
Setup
- Lie on the bench, hands roughly shoulder width — not narrower.
- Shoulder blades pinned, feet flat.
How To Do It
- Lower the bar to the lower chest with the elbows tucked at about 45 degrees.
- Touch, then press back over the shoulder joint.
- Lock out without flaring the elbows.
Breathing
Inhale down, exhale through the press.
Common Mistakes
- Gripping too narrow and grinding the wrists.
- Letting the elbows flare, which turns it back into a chest press.
Programming It
Three to four sets of 5-10.
Why This Exercise Works
Narrowing the grip lengthens the distance the bar travels and shifts the work toward the triceps by keeping the elbows closer to the ribs. It is the heaviest triceps movement available — an extension exercise you can load like a press.
Where You Should Feel It
Triceps first, chest second, with the elbows staying near the ribs. Wrist pain usually means the grip is narrower than your shoulders like — it should not be as narrow as people assume.
Where It Fits in a Program
The heaviest triceps builder available — a press that shifts load to the arms. This is main-lift work. Put it first, when your technique is still honest.
Progressing and Regressing It
To progress the close-grip bench press: add a small plate while the elbows stay tucked. To regress it: widen the grip an inch, or move to a dumbbell floor press.
Who It's For
Anyone whose bench lockout is the sticking point, and anyone building triceps with a barbell. Easier on the shoulder than a wide grip for most people.
Equipment and Substitutions
As written here it uses a barbell and a bench. If there is no bar free, the dumbbell and machine versions below are honest substitutes — the bar mainly buys you load, not a different stimulus.
Related Exercises
- Diamond Push-Up — Triceps, Chest
- Barbell Bench Press — Chest, Shoulders, Triceps
- Bench Dip — Triceps
- Deficit Push-Up — Chest, Shoulders, Triceps
- Push-Up — Chest, Shoulders, Triceps, Core
- Dumbbell Bench Press — Chest, Shoulders, Triceps
- Dips — Chest, Triceps, Shoulders
- Decline Bench Press — Chest, Triceps
Common Questions
What muscles does the close-grip bench press work?
The close-grip bench press primarily trains the triceps, chest, shoulders.
How many sets and reps should I do?
Three to four sets of 5-10.
What are the most common close-grip bench press mistakes?
Most often: gripping too narrow and grinding the wrists; letting the elbows flare, which turns it back into a chest press.
Do I need a barbell and a bench to do this?
This version uses a barbell and a bench, and it trains the triceps, chest, shoulders. If there is no bar free, the dumbbell and machine versions below are honest substitutes — the bar mainly buys you load, not a different stimulus.
Is this safe if I have an existing injury?
The close-grip bench press puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.