Close-Grip Bench Press tutorial
The close-grip bench press uses a shoulder-width grip and tucked elbows to make the triceps the prime mover. This compound lift builds triceps size and strength and improves lockout on the regular bench press; it suits intermediate lifters.
How to perform
- Lie on a flat bench with your eyes under the bar.
- Grip the bar at shoulder width and retract and depress your shoulder blades.
- Plant your feet and unrack the bar.
- Keeping your elbows close to your body, lower the bar to your lower chest.
- Press the bar up using your triceps until your elbows are straight.
- Return the bar to the rack under control at the end of the set.
Breathing: Inhale as you lower the bar and exhale as you press.
Key tips
- Don't grip too narrow; shoulder width is safer for the wrists.
- Keep your wrists straight and stacked over your elbows.
- Keep your elbows about 30 degrees from your torso.
Common mistakes
- Gripping too narrow and straining the wrists.
- Flaring the elbows out to the sides.
- Bouncing the bar off the chest.
Safety: People with wrist or elbow pain should start light or use close-grip push-ups or neutral-grip dumbbell presses.
TricepsPrimary muscle
BarbellEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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