Close-Grip Bench Press

The close-grip bench press is the premier compound tricep exercise. By narrowing the grip, chest involvement decreases and tricep contribution increases significantly.

Intermediate 💪 Triceps Compound Push
3–4
Sets
6–10
Reps
2 min
Rest
Compound
Type
🏋️ Barbell🏋️ Bench🏋️ Squat Rack
Close-Grip Bench Press — start and finish positionsSTARTFINISH
Barbell
Triceps Intermediate Compound
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Muscles Worked

Learn more in the Triceps training guide →

Primary
Triceps
Secondary
Chest
Front Delts
Highlighted muscles

How To Perform

  1. 1 Grip the bar at shoulder-width or slightly narrower. Do not go too narrow — wrist discomfort is a sign of overly narrow grip.
  2. 2 Unrack and lower the bar to the mid-chest, keeping elbows tucked close to the body.
  3. 3 Press back up with focus on tricep contraction at the top.

Form Cues

  • ✓ Keep elbows close to your sides throughout — this is what maximises tricep involvement.
  • ✓ A grip at shoulder-width or just inside is usually optimal — going too close creates wrist strain.
  • ✓ Press through the heel of your palm for maximum tricep engagement.

Common Mistakes

  • ✗ Gripping too narrow — a grip at roughly shoulder-width is sufficient for tricep emphasis.
  • ✗ Letting elbows flare — this shifts load back to the chest.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Close-Grip Bench Press, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Close-Grip Bench Press? These alternatives target the same muscles:

Skull Crusher
Triceps · Intermediate
→
Cable Tricep Pushdown
Triceps · Beginner
→
Cable Overhead Tricep Extension
Triceps · Beginner
→
Chest Dip
Chest · Intermediate
→

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Where This Exercise Fits

FAQ

How many sets of Close-Grip Bench Press should I do?▾
3–4 sets of 6–10 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for triceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Close-Grip Bench Press target?▾
Close-Grip Bench Press primarily targets the Triceps. Secondary muscles include Chest, Front Delts.
Is Close-Grip Bench Press good for beginners?▾
Close-Grip Bench Press is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?▾
For Close-Grip Bench Press, 2 min of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.