Close-Grip Bench Press
TricepsBarbellIntermediate
A triceps-heavy press that still builds serious chest and lockout strength.
Muscle worked
Triceps
Equipment
Barbell
Difficulty
Intermediate
Time per set
20-45s
How to perform
Step by step, every rep
01
Set a narrow grip
Grip just inside shoulder width. Too narrow twists the wrists and adds nothing.
02
Build the bench setup
Shoulder blades back and down, feet planted, wrists stacked over elbows.
03
Lower to lower chest
Keep elbows tucked and bring the bar under control to the lower chest.
04
Press to lockout
Drive up hard and finish by extending the elbows fully without losing shoulder position.
Common mistakes
Avoid these
✕
Grip too close
Wrists hurt and pressing power drops. Fix: Use just-inside-shoulder-width, not hands-touching.
✕
Elbows flaring
You lose triceps focus and stress shoulders. Fix: Keep elbows close to your ribs on the way down.
✕
Bouncing the bar
Momentum hides weak control. Fix: Touch lightly and press from a dead-stable chest.
Progressions
Scale it up or down
Make it easier
- Close-grip push-up
- Machine chest press with narrow handles
- Dumbbell floor press
Make it harder
- Paused close-grip bench
- Tempo close-grip bench
- Close-grip board press
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-5 | 3-6 | 2-3 min | Heavy but crisp. Stop before form changes. |
| Build Muscle | 3-4 | 6-10 | 90-120s | Challenging. Keep 1-2 reps in reserve. |
| Build Endurance | 2-3 | 10-15 | 60-90s | Moderate. Clean reps, no rushing. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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