Close-Grip Bench Press
Close-Grip Bench Press is a step up once the basics feel easy and fits late in an arms workout.
How to do Close-Grip Bench Press
- Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Close-Grip Bench Press Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Reset the bar between reps rather than bouncing.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Common Close-Grip Bench Press Mistakes
Gripping off-centre so one side carries more load
Set both hands on matching knurl marks before each set.
Cutting the stretch short at the bottom of the rep
Let the elbow bend fully so the long head actually gets loaded.
Easier and Harder Than Close-Grip Bench Press
Swap Close-Grip Bench Press For
Close-Grip Bench Press — Frequently Asked Questions
How do you do the Close-Grip Bench Press?
Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Close-Grip Bench Press work?
The Close-Grip Bench Press primarily targets the triceps. It is classified as a arms exercise and is performed with a barbell.
How many sets and reps of the Close-Grip Bench Press should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Close-Grip Bench Press good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Close-Grip Bench Press?
Try the Triceps Dip, Cable Lying Triceps Extension V. 2 or the Dumbbell Incline One Arm Hammer Press On Exercise Ball. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
