Close-Grip Bench Press
A bench press with your hands at shoulder width: the compound lift that lets you load your triceps the heaviest.
Also known as: CGBP, narrow-grip bench press
- Level
- Intermediate
- Equipment
- Barbell
- Type
- Compound
How to do it
- Lie on the bench with your shoulder blades together and grip the bar at shoulder width.
- Unrack the bar and hold it over your chest with straight arms.
- Lower it to your lower chest, keeping your elbows close to your body.
- Press until your elbows lock out, squeezing your triceps at the top.
Form cues
- Hands at shoulder width: any narrower just punishes your wrists.
- Elbows tucked to your sides on the way down.
- Wrists stacked over your elbows the whole way.
Common mistakes
- Bringing your hands almost together: it bends your wrists without adding triceps work. Shoulder width is enough.
- Flaring your elbows as you lower: your chest takes over. Keep them close to your body.
- Lowering the bar too high on your chest: with a narrow grip it should touch lower than on a regular bench.
Sets and reps
3-4 sets of 6-10 reps with 2-3 minutes of rest. Use it as your first triceps exercise or as a bench press accessory.
Variations
Same movement, different equipment. Pick based on what you have and what you want from the close-grip bench press.
Close-grip dumbbell press
Dumbbells pressed together with palms facing: very shoulder-friendly.
How to do it
- Lie on a flat bench and hold two dumbbells together over your chest.
- Lower them to your chest keeping elbows close.
- Press back up.
- Primary
- Triceps
- Secondary
- Front Delts, Chest
Close-grip EZ-bar press
The angled bar takes stress off your wrists.
How to do it
- Lie on a flat bench and grip the inner curves of the EZ-bar.
- Lower the bar to your chest with elbows tucked.
- Press back up to full extension.
- Primary
- Triceps
- Secondary
- Front Delts, Chest
FAQ
Does the close-grip bench work more triceps than chest?
It works both, but the triceps do far more than on a regular bench, with help from the front delts.
How wide should my grip be?
About shoulder width, roughly with your index fingers at the edge of your chest. Narrower doesn't add triceps.
Will it improve my bench press?
Yes, it's one of the best accessories because it strengthens the triceps that finish every rep.
What muscles do the close-grip bench press work?
They mainly work the triceps, with help from the front delts and the chest.
Add the close-grip bench press to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
