Close-Grip Bench Press
A bench press variation with a narrower grip that shifts more emphasis onto the triceps.
How to do it
- 1Lie on the bench and grip the bar about shoulder-width or slightly narrower.
- 2Lower the bar to your lower chest, keeping your elbows tucked close to your body.
- 3Press back up, focusing on driving through your triceps.
Common mistakes
- Gripping too narrow, which can strain the wrists.
- Letting the elbows flare out, which turns this back into a standard bench press.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Close-Grip Bench Press safe for beginners?
The Close-Grip Bench Press is tagged intermediate, meaning it generally works best once you already have some push training experience. If you're new to training, the Bench Dip builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Bench DipWhat muscles does the Close-Grip Bench Press work?
The primary mover is your triceps. As a push movement, it also involves your chest and shoulders.
What can I substitute if I don't have a barbell or a bench for the Close-Grip Bench Press?
The Diamond Push-Up trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a barbell or a bench available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Diamond Push-UpRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.