Close Grip Bench Press (How To, Muscles Worked, Benefits)

The Close Grip Bench Press is a barbell pressing variation that emphasizes the triceps while still targeting the chest and shoulders.

By narrowing your grip compared to the standard bench press, you increase tricep involvement and improve lockout strength, making it a staple accessory for pressing power and arm development.

Primary Muscles Worked: Triceps
Secondary Muscles Worked: Chest (Pectoralis Major), Anterior Deltoids
Equipment Needed: Barbell, Weight Plates, Flat Bench, Safety Rack (recommended)

How To Do Close Grip Bench Press

Step-by-Step Instructions

Set-Up:
- Lie flat on a bench with feet planted firmly on the floor.
- Grip the barbell with hands just inside shoulder-width apart (not too close to avoid stressing the wrists).
- Keep your wrists stacked over elbows and shoulder blades pulled back and down.
Execution:
- Unrack the bar and position it directly over your chest with arms extended.
- Lower the bar under control to your lower chest/upper abdomen, keeping elbows close to your sides.
- Press the bar back up by driving through your triceps until arms are fully extended.
Tips for Proper Form:
- Keep your elbows tucked close to your torso throughout the lift.
- Avoid letting wrists bend backward. Keep them straight and aligned with the bar.
- Lower with control, don’t bounce the bar off your chest.

Key Benefits

Builds tricep size and strength, especially for lockout power.
Supports stronger bench press performance.
Safer on the shoulders compared to very wide grip pressing.

Modifications and Variations

Easier Option:
- Use dumbbells for a close grip neutral press.
- Perform on the floor (Close Grip Floor Press) for reduced range of motion.
Harder Option:
- Add a pause at the chest to eliminate momentum.
- Use bands or chains for accommodating resistance.
- Perform tempo reps (slow lowering) to increase time under tension.

Common Mistakes

Grip Too Narrow: Don’t bring hands so close that wrists are strained. Just inside shoulder-width is ideal.
Flaring Elbows Out: Keep elbows tucked to target triceps and protect shoulders.
Arching Lower Back Excessively: Maintain a natural arch but keep glutes and shoulders in contact with the bench.

Reps and Sets Recommendations

For Strength: 3–5 sets of 4–6 reps with heavy weight.
For Hypertrophy: 3–4 sets of 8–12 reps with moderate weight.
As an Accessory Movement: 2–3 sets of 10–15 reps after main pressing work.

Close Grip Bench Press Variations

Pause Bench Press

Perform the bench press and pause with the bar on the chest. (MAINTAIN CONTROL AND RIGIDNESS WITH THE BAR. DO NOT JUST LET IT SIT ON YOUR CHEST) for 1-3 seconds (Number of seconds based on training program, periodization, and athlete readiness).

Board Bench

Perform the bench press to a board that is elevated off the chest. (Board height based on training program, periodization, sticking point weaknesses, and athlete readiness). You’ll need a partner to hold the board in place while you bench.

Close Grip Bench Press Alternatives

Need a substitution because you don’t have access to the proper equipment? Or maybe you’re just looking to add some variety to your workout. Either way, here are a few alternatives to Close Grip Bench Press that you might be able to try.

Want even more options? Here are my 10 favorite Close Grip Bench Press alternatives.

Floor Press

Floor Press is essentially Close Grip Bench Press but done on the floor. I didn’t have a bench for quite some time when I first started working out in my garage. During this time, Floor Press was one of my go-to pressing movements.

There are only two real differences between Floor Press and Close Grip Bench Press.

One, you’ll need to set the barbell up in your rack at a height that you’ll be able to safely rack and unrack the weight while laying on the floor.

Two, the bar will not touch your chest at the bottom of the rep. Instead, you’ll lower the bar until your triceps lightly touch the floor. This restricted range of motion (similar to Board Benching) will actually take stress off of the shoulders and emphasize the triceps even more.

Close Grip Push-Ups

Close Grip Push-Ups are a perfect alternative if you’re really limited on equipment. This is because they don’t require any equipment at all which makes them extremely versatile whether you’re at home or traveling.

You can put your hands in the popular diamond formation if you like, but really the key is keeping your elbows tight to the body throughout the movement.

Dips

It’s hard to discuss an effective strength-building chest and triceps exercise like Close Grip Bench without mentioning Dips as an alternative.

Dips are one of my all-time favorite exercises and one I believe should be in almost any program trying to develop upper body size and strength.