Close-Grip Bench Press
Arms
Weight & Reps
Barbell
The close-grip bench press shifts the emphasis from the chest to the triceps by narrowing your hand placement. It's a compound movement that allows heavy loading for tricep mass.
How to Do Close-Grip Bench Press
- Grip the bar about shoulder width apart — not so narrow that your wrists strain
- Lower the bar to your lower chest with elbows tucked tight to your body
- Press the bar up while maintaining the elbow-tuck — the arms should drive the press
- Lock out fully at the top for peak tricep contraction
Form Cues
- Grip the bar about shoulder width apart — not so narrow that your wrists strain
- Lower the bar to your lower chest with elbows tucked tight to your body
- Press the bar up while maintaining the elbow-tuck — the arms should drive the press
- Lock out fully at the top for peak tricep contraction
Common Mistakes to Avoid
- Gripping too narrow (hands touching), which strains the wrists — shoulder width is sufficient
- Flaring the elbows out wide, which turns it back into a regular bench press
- Lowering the bar too high on the chest — aim for the lower chest to keep elbows tucked
Muscles Worked
Primary
Triceps Brachii (All Three Heads)
Pectoralis Major (Sternal)
Secondary
Anterior Deltoid
Serratus Anterior
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the close-grip bench press work?
The close-grip bench press primarily targets all three heads of the triceps brachii and the sternal pectoralis major, with secondary work from the anterior deltoid and serratus anterior.
How much should a beginner close-grip bench press?
Beginners typically close-grip bench press about 65-80% of their standard bench press. If you bench 135 lbs, start close-grip at 95-110 lbs.
Close-grip bench press vs skull crushers — which is better?
Close-grip bench press allows heavier loads and is a compound movement, while skull crushers isolate the triceps more directly. Use close-grip bench for tricep strength and skull crushers for isolation work.
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