Close-Grip Bench Press
The close-grip bench press is a barbell press where your hands sit about shoulder-width apart or slightly narrower, so your triceps do more of the work. Your chest and front delts help too, which means you can load it heavier than most triceps exercises. It suits beginners who already feel comfortable with a standard bench press, and anyone wanting stronger arms and a better lockout.
Muscles worked
The Close-Grip Bench Press mainly works your triceps, with your chest and anterior delts helping.
Setting up
- Set the bar at a height where you can unrack it with your arms nearly straight, and set the safety arms just above your chest height if your rack has them. Use a spotter if you are lifting anywhere near your limit.
- Lie back so your eyes are under the bar. Plant your feet flat on the floor, roughly under your knees, and keep them there for the whole set.
- Take a grip just inside shoulder-width, with your hands roughly 30-45 cm apart for most people. Wrap your thumbs fully around the bar and stack the bar over your forearms, not back in your fingers.
- Pull your shoulder blades back and down into the bench, lift your chest slightly, and keep a small natural arch in your lower back.
How to do the Close-Grip Bench Press
- Unrack the bar and move it over the middle of your chest with your arms locked out and your shoulder blades still pinned to the bench.
- Take a big breath into your belly and brace your abs as if you were about to be nudged in the stomach.
- Lower the bar slowly to your lower chest, around nipple level or just below, keeping your elbows tucked at roughly 30-45 degrees from your sides.
- Let the bar lightly touch your chest, with your forearms close to vertical, without bouncing it.
- Press the bar up and slightly back towards the start position, driving through your feet and squeezing your triceps as your elbows straighten.
- Lock out your elbows at the top, breathe out or reset your breath, and repeat. Re-rack the bar only when your set is finished.
Form tips
- Think about bending the bar slightly as you hold it, or screwing your hands into it, to keep your elbows tucked and your triceps switched on.
- Keep your wrists straight and stacked directly over your elbows. If the bar tips back towards your fingers, adjust your grip so it sits lower in your palm.
- Don't go too narrow. A grip with your hands touching is harder on your wrists and elbows without adding much; shoulder-width or just inside is plenty.
- Control the lowering phase over about two seconds, then press up firmly. Your triceps should feel loaded near the top as you lock out.
- Start lighter than your usual bench press. Most people find they need to drop the weight noticeably when they first move to a close grip.
Common mistakes
Grip too narrow
Move your hands out until they are about shoulder-width or just inside it. Your wrists should feel straight and stable, not bent back.
Elbows flaring out
Keep your elbows tucked at about 30-45 degrees from your body as you lower the bar. If they drift wide, the movement turns into a poor standard bench press and your triceps lose out.
Bouncing the bar off your chest
Lower under control and touch the bar lightly to your lower chest, then press up. Use a weight that lets you do this on every rep.
Lifting your hips or shoulder blades off the bench
Keep your feet planted and your shoulder blades pulled back and down throughout. If you can't, the weight is too heavy, so reduce it.
Sets and reps
| Build strength | 3-5 sets of 4-6 reps with a challenging weight, resting 2-3 minutes between sets. Use a spotter or safety arms. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, resting 60-90 seconds between sets. Stop each set with a rep or two still in reserve. |
| Fat loss and general fitness | 2-3 sets of 10-15 reps with a lighter weight, resting 45-60 seconds, as part of a full-body session alongside other exercises. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Close-Grip Bench Press alternatives
Machine taken, or want some variety? These work the same main muscles.
Close-Grip Bench Press FAQs
How close should my grip be on a close-grip bench press?
Aim for just inside shoulder-width, which is about 30-45 cm between your hands for most people. Going much narrower tends to bend your wrists and doesn't make the exercise much better. Adjust slightly until the bar feels stable and your wrists stay straight.
Does the close-grip bench press work triceps more than a normal bench press?
Yes, the narrower grip and tucked elbows shift more of the work to your triceps, although your chest and front delts still help. It is a good option if you want to build your triceps with heavy loads or improve your lockout on the standard bench.
How much weight should I use on the close-grip bench press?
Start with a weight you can lift for 8-10 controlled reps with good form, which is usually lighter than your normal bench press. Add weight gradually once you can complete all your sets with the same technique. If anything hurts, stop and get it checked.
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