Close-Grip Bench Press
Heavier triceps loading than any extension can offer — that is what the close-grip bench press provides. Bringing your grip in to about shoulder width and keeping the elbows tucked shifts a familiar bench press onto the triceps, with the chest and front delts still contributing. Powerlifters use it to fix lockouts; physique lifters use it because triceps grow well under compound loads that isolation work can't match.
How to do the close-grip bench press, step by step
- Lie on a bench and grip the bar at about shoulder width — hands roughly 12–16 inches apart, not touching.
- Set your shoulder blades back and down, plant your feet, and unrack the bar over your upper chest.
- Lower the bar to your lower chest with the elbows tucked to about 30–45 degrees from your torso.
- Touch the chest under control without bouncing.
- Press the bar up and slightly back, driving hard through the lockout — the triceps' portion of the lift.
- Finish each rep with elbows fully extended over the shoulders, then repeat.
Form cues that fix most reps
Shoulder width is close enough — a very narrow grip strains the wrists without adding triceps work.
Keep the forearms vertical at the bottom; if they angle inward, walk the grip out an inch.
Emphasize the lockout — the top third of the press belongs to the triceps, so finish every rep crisply.
Common mistakes (and the fix)
Close-Grip Bench Press sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
How our free programs prescribe it
Close-Grip Bench Press FAQ
What muscles does the close-grip bench press work?
The triceps take the lead, especially through the lockout, with the chest and front delts still pressing significantly out of the bottom. It is the rare triceps exercise that also builds pressing strength you can feel on the regular bench.
How many sets and reps should I do?
Because it is a compound lift, 3–4 sets of 6–10 reps works better than the 12–20 range you might use for pushdowns. Expect to handle roughly 80–90 percent of your regular bench press weight for the same reps.
Close-grip bench vs skull crushers — which builds bigger triceps?
The close-grip bench moves more total load and trains the triceps alongside pressing muscles; skull crushers isolate the triceps and stretch the long head more. They cover different bases — a strong triceps program usually runs a close-grip press for heavy work and an extension for the stretch and pump.
More triceps exercises
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