Close-Grip Bench Press

Close-Grip Bench Press is an intermediate compound push using barbell, bench. It loads Triceps.

Why this lift

The Close-Grip Bench Press is a intermediate compound push lift. It primarily loads Triceps. Chest, Shoulders help. You need barbell, bench. Most programs place it near the start of a session, while you are fresh. You may also hear it called close grip bench press.

The triceps finish every press. Isolation work here is for the lockout you keep missing, not for a pump that replaces bench. Once the pattern feels automatic, most programs keep this as a weekly staple.

Muscles worked

• Primary: Triceps
• Secondary: Chest, Shoulders

Setup

• Set barbell, bench. Shoulder blades packed, wrists stacked, feet planted.

How to do it

1. Lower under control, then press. Keep Triceps as the prime movers.
2. Lock out without shrugging the shoulders into the ears.

Coaching cues

• Elbows under the load.
• Press yourself away from the weight.

Common mistakes

• Flaring and losing the lats. Tuck slightly and stay packed.
• Bouncing the bottom. Own the pause, then press.

How to program it

Treat the Close-Grip Bench Press as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

Estimate a training max with the 1RM calculator from a heavy set of 3–5, then work in percentages instead of guessing the next jump.

If the Close-Grip Bench Press does not agree with you, Bar Pushdown trains Triceps with a different setup.

Related lifts

• Bar Pushdown Triceps
• Barbell JM Press Triceps
• Barbell Overhead Tricep Extension Triceps
• Barbell Skullcrusher Triceps
• Bench Dip Triceps
• Cable Cuffed Single Arm Tricep Extension Triceps

FAQ

What muscles does the Close-Grip Bench Press work?

The Close-Grip Bench Press works Triceps (primary), Chest, Shoulders (secondary).

What equipment do I need for the Close-Grip Bench Press?

You need barbell, bench.

Is the Close-Grip Bench Press suitable for beginners?

Not as a first-week lift. The Close-Grip Bench Press is marked intermediate — learn a simpler variation from the related lifts below, then come back.