Close-grip bench press
A bench press with the hands closer in, biasing the triceps.
What it is
A bench press performed with a grip roughly shoulder-width rather than wide. The narrower grip increases the range and the elbow-extension demand, shifting work towards the triceps while still loading the chest and shoulders heavily.
Muscles worked
Primary: Triceps, Chest (pectorals). Secondary: Front deltoids, Serratus anterior.
How to perform it
- Lie on the bench with your eyes under the bar and take a grip about shoulder-width — not so narrow that your wrists hurt.
- Set your shoulder blades back and down, plant your feet, and un-rack the bar to over your chest.
- Lower the bar to your lower chest with the elbows tucked at roughly forty-five degrees to your body.
- Press back up and slightly back towards the shoulders, locking out without flaring the elbows.
Common form faults
- Gripping too narrow, straining the wrists. Shoulder-width is close enough. Hands touching gains nothing and puts the wrists in a poor position.
- Elbows flaring wide. Keep them tucked; flaring turns it back into a wide press and puts the shoulder in a less comfortable position.
- Bouncing the bar off the chest. Touch under control and press. Bouncing hides where you are actually weak.
Programming
A main pressing lift or a heavy triceps accessory, usually in moderate reps. It carries over well to a competition bench press lockout and is a good option on days when a wide grip bothers your shoulders.
Plan your training
Variations & substitutions
Frequently asked questions
- How close is close?
- About shoulder-width, or index fingers on the edge of the knurling for most people. Any narrower and the wrists and elbows take the strain without the triceps working harder.
- Will it build my chest too?
- Yes. It is still a bench press — the chest works hard, the triceps just work harder than in a wide-grip version.
Written and reviewed by Mathew Beale, MSc Biotechnology, University of Reading.
Last reviewed: