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 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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, building a base with the Overhead Dumbbell Tricep Extension first is a reasonable place to start.
See the Overhead Dumbbell Tricep ExtensionWhat 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 barbell or bench for the Close-Grip Bench Press?
The Diamond Push-Up targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have barbell or bench available.
See the Diamond Push-UpRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.