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Exercise Library / Close-Grip Bench Press

Close-Grip Bench Press

The close-grip bench press moves your hands closer together than a regular bench press, so your triceps, the back of your upper arms, do more of the work.

Strength Training

What this exercise does

The close-grip bench press moves your hands closer together than a regular bench press, so your triceps, the back of your upper arms, do more of the work.

At a glance

Body part
Arms, Chest
Muscles worked
Triceps, Chest
Experience
Intermediate
Equipment
Barbell, Bench

How to do it

  1. Lie on a flat bench with your feet on the floor. Grip the bar with your hands about shoulder-width apart.
  2. Lift the bar off the rack and hold it above your chest, arms straight.
  3. Lower the bar slowly to your lower chest, keeping your elbows close to your sides.
  4. Press back up until your arms are straight.
  5. Do 8 to 10 reps.

Common mistakes

  • Hands too close together, which strains the wrists.
  • Flaring the elbows.
  • Bouncing the bar off the chest.

Make it easier or harder

Make it easier

Use dumbbells held with palms facing in, or try a push-up with your hands under your shoulders.

Make it harder

Slow the lowering, or add weight gradually.

Keep it safe

Use a spotter or safety arms. Shoulder-width is close enough. If your wrists hurt, widen your grip slightly.

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