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Close-Grip Bench Press
A barbell bench press with a narrow grip that shifts loading toward the triceps while still training the chest and shoulders.
ChestBarbellHorizontal press
Primary
Triceps brachiiPectoralis major
Secondary
Anterior deltoid
Equipment
Barbell
Pattern
Horizontal press
Setup
- 01Lie on a flat bench with eyes under the bar.
- 02Grip the bar at roughly shoulder width.
- 03Pull the shoulder blades together and plant the feet.
- 04Unrack the bar and hold it over the chest.
Execution
- 01Lower the bar to the lower chest with elbows tucked.
- 02Touch lightly without bouncing off the torso.
- 03Press the bar up and slightly back over the shoulders.
- 04Lock the elbows without losing shoulder blade position.
Checkpoints
- -Forearms stay vertical when viewed from the side.
- -Elbows track close to the ribs, about 30 degrees out.
- -Wrists stay stacked directly over the elbows.
- -The bar touches near the lower chest, not the neck.
Common mistakes
- -Gripping so narrow the wrists cave inward.
- -Flaring the elbows and turning it into a standard press.
- -Bouncing the bar off the chest.
- -Lifting the hips off the bench on heavy reps.
Programming notes
- -Use 3 to 5 sets of 5 to 10 reps as a primary triceps builder.
- -A brief pause on the chest reinforces the tucked-elbow path.
- -Progress load slowly; grip width should stay at shoulder width, not narrower.
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