Barbell Close Grip Bench Press
The close-grip bench press is a dual-purpose exercise, building serious triceps strength while still training the chest — an efficient pick for arm or push day.
Equipment
Barbell
Difficulty
intermediate
Sets & reps
3-4 sets · 8-10 reps
Muscles worked
Triceps, Chest, Front delts
A bench press performed with a narrower-than-usual grip, shifting more of the workload onto the triceps while still building the chest.
How to do it
- Lie on a flat bench and grip the bar with hands roughly shoulder-width apart, closer than a standard bench grip.
- Unrack the bar and lower it under control to your lower chest, keeping your elbows tucked close to your body.
- Press the bar back up to full extension, focusing on driving through your triceps.
- Keep your wrists straight and stacked over your elbows throughout.
- Use a spotter for heavier sets, same as a standard bench press.
Coaching tips
- Keep your elbows tucked in rather than flared — this is what shifts the emphasis to the triceps.
- Expect to lift somewhat less than your regular bench press due to the narrower, less mechanically efficient grip.
- This is both a strong arm exercise and a solid chest builder, making it efficient for busy training days.
Common mistakes
- Gripping too narrow, which can strain the wrists.
- Flaring the elbows out, which shifts emphasis away from the triceps.
Frequently asked questions
How narrow should my grip be?
Roughly shoulder-width, or just inside your regular bench grip, is enough to shift emphasis to the triceps without straining the wrists.
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