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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

  1. 01Lie on a flat bench with eyes under the bar.
  2. 02Grip the bar at roughly shoulder width.
  3. 03Pull the shoulder blades together and plant the feet.
  4. 04Unrack the bar and hold it over the chest.

Execution

  1. 01Lower the bar to the lower chest with elbows tucked.
  2. 02Touch lightly without bouncing off the torso.
  3. 03Press the bar up and slightly back over the shoulders.
  4. 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.

Related exercises

Barbell Bench Press

Barbell / Chest

Jm Press

Barbell / Arms

Barbell Lying Close-Grip Press

Barbell / Arms

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