How to Do the Close-Grip Bench Press
The close-grip bench press brings your hands in to about shoulder width so the triceps do more of the pressing than they do on a regular bench. It lets you load the triceps far heavier than most isolation moves and carries over to your bench press lockout. It suits intermediate lifters who want bigger arms or a stronger finish on presses.
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Muscles worked
Primary
- Triceps
Secondary
- Chest
- Shoulders
How to do the Close-Grip Bench Press
- 1
Lie on a flat bench with your eyes under the bar and your feet planted.
- 2
Grip the bar with your hands about shoulder width apart, not any closer.
- 3
Unrack the bar and hold it over your lower chest with locked arms.
- 4
Lower it to the lower part of your chest while keeping your elbows tucked close to your ribs.
- 5
Pause lightly on your chest without bouncing.
- 6
Press the bar back up by extending your elbows until your arms are straight.
- 7
Re-rack the bar when your set is finished.
Form cues to remember
- Hands shoulder-width apart, no closer
- Elbows tucked near your ribs
- Lower to the lower chest
- Finish by locking out hard
Close-Grip Bench Press video tutorial
Common mistakes
Gripping too narrow
Hands at shoulder width are enough, and a very close grip strains your wrists and elbows.
Flaring elbows wide
Keep your elbows tucked so the triceps stay in the lift.
Bouncing off the chest
Pause briefly and press with control.
Lifting your hips off the bench
Keep your glutes down and your feet driving into the floor.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 90 sec rest |
|---|---|
| Strength | 4–5 sets of 4–6 reps, 2–3 min rest |
A grip that is too narrow can stress the wrists and elbows, so use shoulder width. Use a spotter or safety arms when going heavy.
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Close-Grip Bench Press FAQ
How close should my grip be on the close-grip bench press?
About shoulder width, with your hands just inside where you grip on a regular bench. Going much narrower tends to hurt your wrists without adding much triceps work.
Close-grip bench press vs regular bench press?
The regular bench press targets the chest more, while the close-grip bench press shifts more work to the triceps. You'll lift less weight on the close-grip version.
Does the close-grip bench press help my bench press?
It can, because stronger triceps help you lock out the bar. Many lifters use it as an accessory to push through the top half of the bench.
