The close-grip bench press is a beloved triceps exercise, but it does more than just develop your upper arms. In many ways, it’s a variation of the barbell bench press, with the distinctive feature being the close grip that gives it its name. For that reason, it’s one of the ultimate triceps workouts for people who also want to develop other upper-body muscles (especially the pectorals).

It is among the top triceps exercises for chest development. In this short guide, you can learn everything you need to know about this particular exercise.

How to perform the Close-Grip Bench Press (Video):

Mastering the Close-Grip Bench Press

The key to the close-grip bench press is in the name. The trick is to grab the barbell with your hands slightly narrower than shoulder-width, prioritizing the close grip instead of the traditional wide grip.

In addition to the barbell, the only piece of equipment required is a bench. Before any rep, make sure your back is securely rested against the bench and that both of your feet are comfortably and completely placed on the floor.

During the barbell’s descent, ensure that it is directed to your lower chest area. Use as much control as possible, keeping your elbows close to your body to maximize muscle activation.

Finally, press the barbell back up, returning to your initial position with the arms extended.

What Are the Main Advantages of the Close-Grip Bench Press?

Do you really need to add the close-grip bench press to your 5-day workout split? Well, while there are alternative triceps exercises that can help you achieve similar results, this particular exercise has several unique advantages, such as:

• Muscle activation: As mentioned, the close-grip bench press is a triceps exercise that’s particularly effective in targeting other upper-body muscles, with the highlight being the pecs. But it affects even more secondary muscles, including the anterior deltoids.
• Better for the shoulders: Close-grip exercises may be harder on the elbows, but they’re easier on the shoulders. So, if you’re experiencing any type of shoulder issues, the close-grip bench press might be worth a try.

Close-Grip Bench Press Variations

Here are three fairly simple close-grip bench press variations that are worth trying:

1. Using dumbbells instead of the barbell: Allows for a wider range of motion and more effective triceps isolation.
2. Adding inclination to the bench: Great for targeting the upper chest and shoulder muscles.
3. Adding chains or resistance bands: A great low-budget solution for making the exercise more challenging due to the increased resistance occurring at the top of the movement.

Close-Grip Bench Press: How to Maximize Results

As you perfect the close-grip bench press, we recommend the following tips for maximizing results and making the most of every single workout routine:

• Gradually increase weight: Weight exercises should be challenging, so we suggest that you add more weight to the barbell as your form improves. Just remember not to make it too hard (several clues can help you understand whether you’re using too much weight or not).
• Be sure to rest between sets so you’re refreshed and ready to perform at your best. 90 to 120 seconds.

Who’s the Close-Grip Bench Press For?

Everybody can benefit from doing close-grip bench presses.

For powerlifters, the close-grip bench press is especially effective for improving lockout strength, since it places greater emphasis on the triceps during the final phase of the lift.

For bodybuilders, it serves as a solid compound movement that targets the chest, triceps, and shoulders, making it a great exercise to activate multiple upper-body muscles early in a workout.

For athletes, the close-grip bench press has been shown to enhance peak power and peak velocity, according to a 2017 study. These qualities are particularly useful in sports requiring explosive upper-body strength, such as American football, basketball, and boxing.

(Relationships between Mechanical Variables in the Traditional and Close-Grip Bench Press, National Library of Medicine)