Quick Answer
Close-Grip Bench Press is a beginner strength exercise that targets your triceps. It uses a barbell. Lie flat on bench, feet on floor.
Video Tutorial
How to Perform the Close-Grip Bench Press
- 1
Lie flat on bench, feet on floor.
- 2
Grip bar with close grip (hands shoulder-width or slightly closer).
- 3
Unrack bar, hold over chest, arms extended.
- 4
Inhale, slowly lower bar towards lower chest/upper abs.
- 5
Keep elbows tucked close to body.
- 6
Pause briefly.
- 7
Exhale, press bar back up using triceps.
- 8
Repeat. Use spotter.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Close-Grip Bench Press isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Close-Grip Bench Press work?
The Close-Grip Bench Press primarily works your triceps. Secondary muscles include the chest and shoulders.
What equipment do I need for the Close-Grip Bench Press?
The Close-Grip Bench Press needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Close-Grip Bench Press suitable for beginners?
Yes. The Close-Grip Bench Press is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Close-Grip Bench Press should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Close-Grip Bench Press every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.