Close-Grip Bench Press: how to do it right
In short: The close-grip bench press targets the triceps as a compound movement, with peak tension at mid-range of the movement.
How to do it, step by step
- 1Lie down with your hands shoulder width apart, thumbs wrapped around the bar, strong wrists stacked over your forearms.
- 2Tuck your elbows in toward your torso (30 to 45 degree angle), shoulder blades squeezed, feet planted on the floor.
- 3Bring the bar down to the lower chest while keeping your elbows close to your body, without flaring them.
- 4Press to full extension but without snapping into lockout, thinking about pushing the floor away with your triceps.
- 5Control the lengthening over 2 seconds, press over 1 second, continuous movement with no bounce.
The mistake to avoid
Don't bring your hands together in the middle, you strain your wrists for nothing.
Other common mistakes
- Elbows flaring out: you shift the effort to the chest and shoulder, keep them tucked close to your torso to target the triceps.
- Grip too narrow: it stresses the wrists, stay at shoulder width for a safe and effective position.
- Snapping into lockout at the top: you lose tension and tire the joint, stop the extension just before full lockout.
- Bouncing off the chest: you cheat on the hardest zone, control the lengthening and start back up with no momentum.
Muscles worked
- Main:
- Triceps
- Supporting:
- Chest, Front delts
Triceps brachii (mainly the lateral and medial heads): prime mover of elbow extension. Chest (clavicular head): assists the push. Anterior deltoid: stabilizes and takes part in shoulder flexion. The triceps take over as the dominant muscle as soon as the elbow leaves deep flexion.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Weighted Upright Dips ›
- JM Press ›
- Raised Handle Dips ›
- Diamond Push-Up ›
- Close-Grip Push-Up on Handles ›
Frequently asked questions
How do I do this exercise?
Lie down with your hands shoulder width apart, thumbs wrapped around the bar, wrists stacked over your forearms, shoulder blades squeezed and feet planted on the floor. Bring the bar to the lower chest while keeping your elbows tucked at 30 to 45 degrees, without flaring them. Press to almost full extension without snapping into lockout, thinking about pushing the floor away with the back of your arms.
How low should I go?
Lower the bar to the lower chest under control, elbows tucked. Tension peaks in the middle, with the elbow at about 90 degrees, so do not rush that zone. At the top, stop just before a hard lockout so you do not release tension on the triceps.
I don't feel anything, is that normal?
You should feel the back of your arm, the triceps. If you mostly feel your chest, your elbows are flaring: tuck them in toward your torso. Imagine you are pushing with the back of your arm, not with your hands, and slow down at 90 degrees of elbow.
How fast should I do the movement?
Control the descent over 2 seconds, press over 1 second, with no dead time and no bounce. Deliberately slow down the pass through 90 degrees of elbow, that is where the triceps takes the most load.
How do I breathe?
Inhale and hold your breath while the bar goes down, brace your abs and keep your shoulder blades squeezed. Exhale at the end of the push, as you pass the hard mid-range zone. This bracing stabilizes the rib cage and protects your shoulders.