Close-Grip Bench Press
intermediate Compound
Primary Triceps
Secondary
Chest Front delts
Equipment
barbell bench
Table of Contents
Lie on a flat bench and grip the bar with hands shoulder-width apart or slightly narrower. Unrack and lower the bar to your lower chest. Press back up by driving through your triceps. Keep your elbows closer to your body than a standard bench press.
Pro Tips
- Hands should be shoulder-width — not too narrow or you stress the wrists
- Keep elbows tucked to around 30 degrees from your body
- Great for building lockout strength on the bench press
Variations & alternatives
Useful tools
Track Close-Grip Bench Press in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
