Close Grip Bench Press: How-to, Tips & More
The Close Grip Bench Press is a intermediate compound exercise for your triceps. You do it with barbell and bench. It is a good fit when your goal is both strength and muscle growth.
Besides the triceps, it also works your chest and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Triceps
Primary
Chest
Secondary
Shoulders
Secondary
How to do the Close Grip Bench Press
- Lie on a bench and grip the bar about shoulder width.
- Unrack and lower it to your lower chest, elbows close to your sides.
- Press it back up.
- Lock out over your shoulders.
Close Grip Bench Press tips
- Shoulder width is close enough. Narrower strains the wrists.
Sets and reps
Most lifters do well with 5 to 10 reps per set, and 5 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Barbell, Bench
Type
Compound
Close Grip Bench Press alternatives
More triceps exercises
Band Overhead Triceps Extension
Resistance band
Barbell Skullcrusher
Barbell
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Bodyweight Triceps Extension
Bodyweight
Frequently asked questions
What muscles does the Close Grip Bench Press work?
The Close Grip Bench Press mainly works your triceps, with help from your chest and shoulders.
How many sets and reps should I do?
A good starting point is 5 to 10 reps per set, and many lifters get the best results between 5 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the Close Grip Bench Press good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Close Grip Bench Press?
You need barbell and bench.
Add Close Grip Bench Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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