A narrower grip on the bench press shifts most of the work from the chest to the triceps while still letting you lift heavy. It is a compound strength builder that also improves your lockout strength for the standard bench press.
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4
Sets
10
Reps
Barbell
Equipment
6.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Triceps
➕
Secondary
Chest
📋 How To Perform Close Grip Bench Press
1
Lie on a flat bench, grip the bar just inside shoulder-width.
2
Unrack and lower the bar to your lower chest, elbows tucked close to your body.
3
Press back up, focusing on triceps driving the lockout.
4
Keep wrists straight and stacked over your elbows — don't let them bend back.
5
This narrower grip shifts emphasis from chest to triceps.
💡 Benefits of Close Grip Bench Press
Shifts more of the pressing work onto the triceps while still training the chest and front shoulders, so it lets you handle heavier loads than most triceps isolation exercises. It builds pressing strength that carries over to the regular bench press.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 6 to 10 reps with 90 seconds of rest. Place the hands about shoulder width apart, keep the elbows closer to the body than in a normal bench, and lower the bar to the lower chest before pressing up.
⚠️ Common Mistakes to Avoid
Gripping too narrow, which stresses the wrists
Flaring the elbows out instead of tucking them
Bouncing the bar off the chest
✅ Pro Tips
Hands about shoulder-width or just inside is enough; going narrower adds wrist strain, not triceps work
Lower the bar to your lower chest with elbows around 45 degrees from the torso
🛡️ Safety Notes
A very narrow grip is hard on the wrists and elbows. Use a spotter or safety arms when going heavy.
🔁 Progressions & Regressions
Make it harderpause the bar on the chest for one second.
Make it easieruse dumbbells or the machine press with lighter weight.
