Close-Grip Bench Press
Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Barbell
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Close-Grip Bench Press is a compound pushing movement that primarily targets your chest. Use for tricep development and bench press assistance.
Everything You Need to Know About the Close-Grip Bench Press
The Close-Grip Bench Press is a intermediate difficulty exercise that targets your Triceps and Inner chest. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for tricep development and bench press assistance. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced lifters. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Close-Grip Bench Press work?
Primary
Secondary
Stabilizers
Step-by-step: Close-Grip Bench Press
- 1
Lie on a flat bench and grip the bar shoulder-width or slightly narrower.
- 2
Unrack the bar and hold it above your chest.
- 3
Lower the bar to your lower chest, keeping elbows close.
- 4
Press the bar back up to full extension.
- 5
Keep your elbows tucked throughout.
What are the best tips for the Close-Grip Bench Press?
Grip shouldn't be too narrow - shoulder width is fine.
Keep elbows tucked at about 30 degrees.
Touch lower on the chest than regular bench.
Focus on tricep engagement.
Mistakes to watch for on the Close-Grip Bench Press
Grip too narrow (wrist strain).
A poor grip during the Close-Grip Bench Press limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Elbows flaring out excessively, which stresses shoulder joints.
Letting your elbows drift wide during the Close-Grip Bench Press shifts load onto your shoulder joint instead of your Triceps. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Touching too high on chest.
During any pressing movement like the Close-Grip Bench Press, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Who should do the Close-Grip Bench Press?
Intermediate to advanced lifters.
How to Program the Close-Grip Bench Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 6-10 reps. Rest 2-3min.
What are good alternatives to the Close-Grip Bench Press?
Other Variations
- Close-Grip Floor Press
- Close-Grip Incline
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Close-Grip Bench Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Don't grip too narrow.
- Use a spotter for heavy sets.