Close-Grip Bench Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 4 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Lie on the bench with shoulder blades pulled together and down, feet pressed firmly into the floor, and grip the bar at approximately shoulder width or marginally narrower.
• Unrack the bar and position it over the lower chest, then lower it under control to the lower chest keeping the elbows tucked close to the torso at roughly 45 to 60 degrees from the body.
• Press the bar explosively upward and slightly back toward the shoulder line, maintaining the elbows tucked throughout to keep maximum load on the triceps.
• Achieve full arm extension at the top without hyperextending the elbows, and keep the shoulder blades retracted and depressed for the entire set.

Common mistakes

• Using an excessively narrow grip of less than 20 centimetres places disproportionate stress on the wrists and shoulders without further increasing triceps activation.
• Allowing the elbows to flare too wide shifts the exercise toward a standard bench press and reduces the targeted overload on the triceps.
• Lowering the bar to the upper chest or clavicle area rather than the lower chest creates poor shoulder mechanics and unnecessary impingement risk.

Frequently asked questions

How narrow should the grip be for the Close-Grip Bench Press?

Approximately shoulder width is the optimal grip. A narrower grip does not further increase triceps activation but does significantly raise stress on the wrists and anterior shoulder joint.

Is the Close-Grip Bench Press effective for triceps hypertrophy?

Yes. It is one of the most effective compound exercises for triceps mass because it allows heavy loading through a long range of motion and activates all three heads of the triceps.

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