Close-Grip Bench Press
A barbell bench press with a shoulder-width grip and tucked elbows that shifts emphasis to the triceps while still loading the chest.
Primary muscles
- Triceps
Secondary muscles
- Chest (Pectoralis Major)
- Front Delts
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on a flat bench with feet planted and shoulder blades retracted, gripping the bar about shoulder width apart.
Unrack the bar and hold it over the shoulders.
Lower the bar to the lower chest, keeping the elbows tucked close to the body.
Touch the chest lightly without bouncing.
Press the bar back up to lockout by driving through the triceps.
Breathing: Inhale and brace as you lower, exhale as you press.
Coaching tips
Elbows brush the ribs
Wrists stacked over elbows
Lock out hard
Common mistakes
Grip so narrow the wrists bend
Flaring the elbows
Bouncing off the chest
Safety notes
Use a spotter or safety arms; a shoulder-width grip is narrow enough—hands touching strains the wrists.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.