Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Barbell
Difficulty
Intermediate
Type
Push
See how Close-Grip Bench Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Close-grip bench shifts the work from your chest to your triceps by narrowing your hand position to shoulder-width or slightly inside. This changes the elbow angle, forcing your triceps to do more of the pressing work, especially in the top half of the lift. If your bench press stalls near lockout, this exercise addresses that weak point directly while still loading the pressing pattern heavy.
When to use it
Use for tricep development and bench press assistance.
Who it's for
Powerlifters who fail bench reps near lockout. Lifters wanting bigger triceps from a compound movement. Anyone whose shoulders hurt with wide-grip pressing.
Shoulder-width grip is close enough. Going narrower just strains your wrists without additional tricep benefit. The key is keeping your elbows tucked throughout the press, not the exact hand spacing.
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Lie on a flat bench and grip the bar shoulder-width or slightly narrower.
Unrack the bar and hold it above your chest.
Lower the bar to your lower chest, keeping elbows close.
Press the bar back up to full extension.
Keep your elbows tucked throughout.
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.
Program close-grip bench as a secondary pressing movement after your main bench work, or as your primary tricep exercise on arm day. It pairs well with skull crushers or pushdowns for complete tricep development. Choose this over dips when you want to overload the lockout pattern specifically.
Gripping too narrow causes wrist pain and limits pressing power. Shoulder-width is close enough.
An inconsistent grip during the Close-Grip Bench Press can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Letting elbows flare outward defeats the purpose and stresses shoulder joints. Keep them tucked at 30-45 degrees.
Letting your elbows drift away from the intended path during the Close-Grip Bench Press can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Touching the bar too high on the chest shortens the tricep contribution. Aim for the lower sternum.
Cutting the range of motion short on the Close-Grip Bench Press can reduce the training stimulus for your Triceps. Use the largest comfortable range you can control without changing the intended setup.
Powerlifters who fail bench reps near lockout. Lifters wanting bigger triceps from a compound movement. Anyone whose shoulders hurt with wide-grip pressing.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 6-10 reps. Rest 2-3min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Close-Grip Bench Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekClose-grip bench is a compound that loads the triceps under heavy weight but leaves the long head partially shortened. The overhead cable extension is the natural isolation follow-up — it stretches the long head in a way pressing movements cannot. Compound first for strength, overhead second for size.
Share your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
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Frequently Asked Questions About the Close-Grip Bench Press
The Close-Grip Bench Press primarily targets the Triceps, Inner chest, making it an effective exercise for chest development. Secondary muscles worked during the Close-Grip Bench Press include Front shoulders, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Close-Grip Bench Press as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Close-Grip Bench Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Close-Grip Bench Press is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Close-Grip Bench Press include: Skull Crusher, Dips (Chest Focused). These exercises target similar muscle groups as the Close-Grip Bench Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.