Decline Close Grip Bench Press
Primary
Triceps
Secondary
Chest, Front Shoulders
Equipment
Barbell
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use as a compound tricep exercise for mass building. The Decline Close Grip Bench Press — a compound pushing movement — is one of the most effective ways to train your triceps, with secondary work on your Lower chest and Anterior deltoid.
Everything You Need to Know About the Decline Close Grip Bench Press
The Decline Close Grip Bench Press is a intermediate difficulty exercise that targets your Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as a compound tricep exercise for mass building. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting tricep and chest development. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Decline Close Grip Bench Press
Primary
Secondary
Stabilizers
Decline Close Grip Bench Press form guide
- 1
Set bench to decline angle and secure feet.
- 2
Grip barbell with hands shoulder-width apart.
- 3
Unrack bar and position over lower chest.
- 4
Lower bar to lower chest keeping elbows tucked.
- 5
Press back up by extending elbows forcefully.
- 6
Squeeze triceps hard at lockout position.
What are the best tips for the Decline Close Grip Bench Press?
Decline angle emphasizes lower chest and triceps.
Keep wrists straight throughout movement.
Control the descent for maximum tension.
What are common Decline Close Grip Bench Press mistakes to avoid?
Flaring elbows too wide during press.
Letting your elbows drift wide during the Decline 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.
Bouncing bar off chest for momentum.
Bouncing or using momentum during the Decline Close Grip Bench Press takes work away from your Triceps and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Using grip that is too narrow.
A poor grip during the Decline 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.
Is the Decline Close Grip Bench Press right for you?
Intermediate lifters wanting tricep and chest development.
How to Program the Decline 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 8-10 reps. Rest 90 seconds.
What are good alternatives to the Decline Close Grip Bench Press?
Close-Grip Bench Press
Decline Skull Crusher
Dip
Other Variations
- Decline Dumbbell Close Grip Press
- Smith Machine Decline Close Grip
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Decline Close Grip Bench Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Secure feet properly on decline bench.
- Use spotter for heavy sets.