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Close-Grip Bench Press

Build bigger triceps with the close-grip bench press. A powerful compound exercise for upper body strength and muscle growth.

The Close-Grip Bench Press is a compound exercise that mainly works the chest and shoulders, with help from the triceps. You'll need: exercise bench or barbell or weight plates.

Close-Grip Bench Press demo video 2
Close-Grip Bench Press demo video 3
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell
Exercise Bench
Exercise Bench
Weight Plates
Weight Plates

Close-Grip Bench Press Muscles Worked

Primary

Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)

Secondary

Triceps (triceps brachii)

Close-Grip Bench Press Variations and Alternatives

How to do the Close-Grip Bench Press

  1. To start, set up a flat bench under a racked barbell. Ensure the barbell is loaded with the appropriate weight plates and secured with collars.

  2. Lie on the bench with your feet flat on the ground and eyes positioned directly under the bar.

  3. Grasp the barbell with a closed grip that's slightly narrower than shoulder-width apart. Your wrists should be straight.

  4. Unrack the barbell by straightening your arms, then move it so it's above your lower chest.

  5. Inhale and lower the barbell slowly towards the middle of your chest, keeping the elbows tucked in close to your body to emphasize triceps activation.

  6. As the bar touches your chest, pause briefly.

  7. Exhale and press the barbell up by extending your arms, returning to the starting position.

  8. Repeat for the desired number of repetitions before safely racking the barbell.

Safety Tips: Make sure to perform the movement with control and avoid letting your wrists bend back. Have a spotter nearby, especially when lifting heavier weights. Do not bounce the barbell off your chest; lower and raise the weight with control.

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Close-Grip Bench Press FAQs

What muscles does the Close-Grip Bench Press work?

The Close-Grip Bench Press mainly works the chest and shoulders, with help from the triceps. The main muscles are the anterior deltoid and pectoralis major.

What equipment do you need for the Close-Grip Bench Press?

Exercise bench or barbell or weight plates.

Is the Close-Grip Bench Press a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Close-Grip Bench Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Close-Grip Bench Press variations and alternatives?

Similar exercises include the Barbell Explosive Bench Press, Barbell Pin Chest Press, Barbell Weighted Chain Bench Press and Barbell Bench Press.

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