Close grip bench press: how to do it correctly
A close grip bench press might look similar to a regular bench press at first glance, but don’t be fooled — the smaller grip width shifts more of the workload onto your triceps and shoulders. This makes it a valuable bench press variation for building upper body strength, especially for beginners looking to sculpt their arms or improve overall pushing power.
In this guide, we’ll cover everything you need to know about this compound lift: what it is, how it benefits your body, which muscles it works, how to perform it with proper form, and common mistakes to avoid.
What is a close grip bench press?
The close grip bench press is a variation of the traditional bench press that places more emphasis on your triceps and shoulders. Instead of using a wide grip, your hands are placed about shoulder-width apart (or slightly narrower) on the barbell. This adjustment reduces activation of the pectoral muscles and increases engagement of the triceps.
The exercise can be performed on a flat bench using either a barbell or dumbbells, and it's often used as an accessory movement for improving lockout strength and overall bench press performance.
Benefits of a close grip bench press
The close grip bench press offers several advantages over the Standard grip or wider grip variations:
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Greater triceps activation: The closer hand placement targets the triceps brachii more directly, helping to increase tricep strength and size.
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Less stress on shoulders: With less shoulder abduction compared to a wider grip bench press, this variation can reduce the risk of shoulder pain or discomfort.
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Improved lockout strength: Practicing the close grip bench press can enhance your ability to finish a lift strongly at the top range of motion.
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Upper body development: It supports balanced muscle growth in the chest, shoulders, and arms.
Muscles worked
While the close grip bench press is known for targeting the triceps, several other upper body muscles are also recruited:
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Primary muscle: Triceps brachii
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Secondary muscles: Anterior deltoids (shoulders), upper chest, and core for stability
By adjusting your grip and focusing on proper form, you can use the close grip bench press to promote muscle balance and strength gains across your upper body.
How to do a close grip bench press
Performing this lift correctly is essential to avoid shoulder strain and maximise gains.
With dumbbells
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Sit on a flat bench holding a pair of dumbbells in each hand.
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Lie back and press the dumbbells above your chest with palms facing in.
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Position your hands shoulder-width apart or slightly narrower.
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Inhale and slowly lower the dumbbells to your chest, keeping elbows close to your sides.
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Press the weights back up to the starting position, fully extending your arms.
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Aim for 3–4 sets of 8–12 reps with a manageable weight.
Step by step guide on the regular variation
Featuring a video demonstration
With a barbell
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Lie on a flat bench with your feet flat and back maintaining a natural arch.
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Grip the barbell with hands roughly shoulder-width apart.
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Unrack the bar and bring it directly above your chest.
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Inhale and lower the bar slowly, keeping your elbows tucked.
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Press the bar back up in a controlled motion to full elbow extension.
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Maintain a vertical forearm position throughout.
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Aim for 3–4 sets of 6–10 reps.
Find out more on barbell exercises
Close grip bench press tips
To get the most from your workout and avoid common close-grip bench press mistakes:
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Avoid placing your hands too close — a grip that’s too narrow increases shoulder joint and wrist strain.
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Keep your elbows tight — don’t allow them to flare outward.
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Retract your shoulder blades — this provides upper back stability and improves force transfer.
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Control the weight — avoid bouncing the bar or letting it crash down; use a full range of motion.
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Start light — especially if you're a beginner or new to this bench variation.
These tips will also help you avoid issues like elbow flaring, breakdown in technique, and excessive mechanical stress.
The close grip bench press is an effective compound movement for building arm size, boosting lockout strength, and supporting overall upper body development. Like all bench press variations, proper form and consistent tension are key to getting the most out of your efforts.
Want to try the close grip bench at your local gym or get expert coaching on your form?
FAQs
1. What does a close grip bench press work?
The close grip bench press primarily targets the triceps, but also engages the anterior deltoids and upper chest.
2. Is a close grip bench the same as skull crushers?
No, skull crushers isolate the triceps through elbow extension, while the close grip bench is a compound lift involving multiple joints and muscles.
3. How to properly do a close grip bench for triceps?
Focus on a grip shoulder-width apart, elbows tucked, and a full but controlled range of motion.
4. Should you touch your chest on a close grip bench?:
Yes, unless you have joint issues, lowering the bar to your chest ensures a full range and effective muscle engagement.
5. Where should your hands be for a close grip bench press?
Start with hands shoulder-width apart, adjusting slightly based on your shoulder width and comfort.
6. Is a close grip bench harder than a normal bench press?
It can be, you’ll generally lift lighter weights due to increased tricep involvement and reduced help from the chest.
7. What are the cons of a close grip bench press?
It can place stress on wrists and shoulders if your grip is too narrow or your form breaks down.
