Close-Grip Bench Press
BarbellStrength
No video available
The Close-Grip Bench Press is a barbell pressing variation performed with a narrow grip inside shoulder width, emphasizing the triceps while still loading the chest and front delts. Its primary purpose is to build triceps strength and lockout power for the bench press. Ideal for lifters improving pressing lockout or adding arm mass, it requires a barbell, rack or bench, and plates.
How to Perform Close-Grip Bench Press
- 1Lie flat on a bench with eyes under the bar, feet planted, and shoulder blades retracted.
- 2Grip the barbell with hands roughly shoulder-width or slightly narrower, palms forward—avoid an ultra-narrow grip that stresses the wrists.
- 3Unrack the bar and hold it over your lower chest with arms extended and wrists stacked over elbows.
- 4Inhale as you lower the bar under control to the lower chest / upper abs, keeping elbows tucked close to your sides (~30–45° from the torso).
- 5Lightly touch the chest without bouncing, then exhale as you press the bar back up until arms are nearly locked out.
- 6Rack the bar securely after the set.
- 7Key form tips: Keep elbows tucked to bias the triceps; maintain a stable upper back; do not flare elbows wide. Common mistakes: gripping too narrow, bouncing off the chest, or letting wrists bend back.