How does the close-grip bench press differ from the regular bench press?

Your hands sit at about shoulder width rather than slightly wider, which keeps your elbows closer to your sides and makes them bend and straighten through a bigger range. This shifts some of the work from the chest to the triceps, although the chest still does a large share of the pressing, and most lifters use somewhat less weight than with a standard grip.

Can I use dumbbells instead of a barbell for this exercise?

Yes, Dumbbell Press (Close Grip) trains the same tucked-elbow pressing pattern with a dumbbell in each hand. Because each arm works on its own and your wrists are free to rotate, it is often more comfortable for the wrists and shoulders, but it cannot be loaded as heavily as a barbell.

How close should my hands be on the bar?

Place your hands about shoulder width apart, or slightly narrower, so your forearms stay close to vertical when the bar touches your chest. Grips much narrower than that, with the hands nearly touching, bend the wrists back and push the elbows out, which mainly adds strain on the wrists and shoulders rather than making the exercise more effective.

Where should the bar touch my chest?

Lower the bar under control to your lower chest, at or just below nipple level, with your elbows tucked closer to your body than in a standard bench press. Touching higher on the chest with a narrow grip forces the elbows to flare, which puts extra stress on the wrists and shoulders.

Will the close-grip bench press improve my regular bench press?

It can, since it uses the same setup and bar path as the standard lift while placing more demand on straightening the elbows, which is what finishes each rep at lockout. Many lifters program it as an assistance exercise after their main bench press sets.

Barbell Bench Press (Close Grip)

What Is the Barbell Bench Press (Close Grip)?

Barbell Bench Press (Close Grip) is a compound exercise that primarily targets the triceps while also engaging the chest and front deltoids. It is an intermediate-level movement and a variation of the classic barbell bench press, with a narrower grip that shifts more of the workload onto the triceps. This adjustment makes it a great exercise for individuals looking to strengthen and build triceps size while still engaging the upper body as a whole.

With the hands at about shoulder width, the elbows stay closer to the body and bend and straighten through a longer range of motion than with a standard grip, which is why the triceps take on a bigger role. The change is one of emphasis rather than a complete shift, since the chest and front deltoids still do much of the pressing. In a study of 28 novice and resistance-trained men, a wide grip produced less triceps activity than medium or narrow grips, chest activity stayed about the same at every grip width, and both groups lifted lighter loads with the narrow grip. Barbell Bench Press (Wide Grip) sits at the other end of that range, with less work for the triceps.

The close-grip bench press is often incorporated into workout routines for triceps development and is a common accessory lift for those looking to improve pressing strength. This exercise is particularly beneficial for athletes and lifters who want to enhance their bench press performance by addressing triceps strength, which plays a crucial role in locking out heavier weights. It best suits lifters who are already comfortable with the regular bench press, since it uses the same setup and can be loaded heavily. For a similar close-hand press without a barbell, the Diamond Push-Up and Dumbbell Press (Close Grip) are options, while the Barbell Skull Crusher trains the triceps with far less help from the chest and shoulders.

Muscles Worked

MuscleActivation

Triceps Brachii (Long Head): Primary
Pectoralis Major: High
Triceps Brachii (Lateral Head): High
Triceps Brachii (Medial Head): High
Deltoid: Medium
Serratus Anterior: Low
Rectus Abdominis: Minimal

Instructions

Lie on a flat bench and grip the barbell with a narrow grip, placing your hands about shoulder-width apart.
Unrack the bar and hold it above your chest with straight arms, keeping your wrists aligned with your forearms.
Lower the bar slowly toward your lower chest while keeping your elbows tucked close to your body.
Pause briefly at the bottom, then press the bar back up to the starting position by extending your arms fully.
Repeat for the desired number of repetitions, maintaining control throughout the movement.

Common Mistakes

Too Narrow of a Grip
Placing hands too close together can put excessive stress on the wrists and elbows, so keep your grip around shoulder-width for safety and effectiveness.
Flaring the Elbows
Allowing the elbows to flare out shifts tension away from the triceps and increases the risk of shoulder strain, so keep your elbows tucked close to your body.
Bouncing the Bar Off the Chest
Using momentum instead of controlled movement reduces effectiveness and increases injury risk, so lower the bar with control and press it back up in a steady motion.
Not Locking Out Fully
Stopping the press before your elbows are straight cuts off the top of the lift, where the triceps finish extending the arms, so press until your arms are fully extended on every rep.
Lowering the Bar Too High
Touching the bar high on your chest while your elbows stay tucked pulls your forearms out of vertical and shifts stress onto the front of your shoulders, so lower it to your lower chest at or just below nipple level.
Bending the Wrists Back
Letting your wrists fold back under the bar strains them and weakens your press, so keep the bar over the heel of your palm with your wrists stacked above your elbows.

Injuries

Barbell Bench Press (Close Grip) is a medium risk exercise when performed with proper technique. Bringing the hands in to about shoulder width shifts more of the work onto the triceps, so the wrists and elbows take more stress than in a standard-grip bench press. A shoulder-modeling study of experienced strength athletes estimated that grips up to about one and a half times shoulder width put less load on the rotator cuff and the top of the shoulder than a very wide grip, although a shoulder-width grip raised upward shear inside the joint, so lifters with pain at the top of the shoulder may do better with a slightly wider grip. The wrists, elbows, and shoulders are the most common strain points.

Using an overly narrow grip or failing to maintain wrist alignment can cause excessive strain. Set your hands at about shoulder width rather than touching, and keep the bar stacked over your forearms instead of letting the wrists bend back. Keeping wrists straight and using wrist wraps if needed can help prevent discomfort. Excessive weight or poor form can lead to elbow pain. To avoid this, control the movement and straighten the elbows smoothly at the top rather than snapping them into lockout. If the bar is lowered too high on the chest, it may cause unnecessary shoulder strain. Keep the elbows tucked in and maintain a proper bar path to minimize stress on the shoulders. Because the bar travels over your face and neck, use a spotter or safety arms set just below the bar's lowest point for any set you take close to failure.

If your wrists or elbows are irritated, Dumbbell Press (Close Grip) lets each hand settle into a comfortable wrist angle, Dumbbell Floor Press shortens the range of motion at the bottom, and Smith Machine Bench Press with a narrower grip removes the need to balance the bar. To progress, add weight in small increments only when every rep touches the same point on your lower chest with your elbows staying tucked.

Stop the set if you feel sharp pain in the wrist, elbow, or front of the shoulder, or a pop in the chest. Aching at the back of the elbow or in the wrist that builds from session to session is a reason to reduce the load or switch to a regression.

Overview

Primary Focus: Triceps
Equipment: Barbell and bench
Modality: Strength
Difficulty: Intermediate

Alternative Exercises

Frequently Asked Questions

Q: How does the close-grip bench press differ from the regular bench press?: Your hands sit at about shoulder width rather than slightly wider, which keeps your elbows closer to your sides and makes them bend and straighten through a bigger range. This shifts some of the work from the chest to the triceps, although the chest still does a large share of the pressing, and most lifters use somewhat less weight than with a standard grip.
Q: Can I use dumbbells instead of a barbell for this exercise?: Yes, Dumbbell Press (Close Grip) trains the same tucked-elbow pressing pattern with a dumbbell in each hand. Because each arm works on its own and your wrists are free to rotate, it is often more comfortable for the wrists and shoulders, but it cannot be loaded as heavily as a barbell.
Q: How close should my hands be on the bar?: Place your hands about shoulder width apart, or slightly narrower, so your forearms stay close to vertical when the bar touches your chest. Grips much narrower than that, with the hands nearly touching, bend the wrists back and push the elbows out, which mainly adds strain on the wrists and shoulders rather than making the exercise more effective.
Q: Where should the bar touch my chest?: Lower the bar under control to your lower chest, at or just below nipple level, with your elbows tucked closer to your body than in a standard bench press. Touching higher on the chest with a narrow grip forces the elbows to flare, which puts extra stress on the wrists and shoulders.
Q: Will the close-grip bench press improve my regular bench press?: It can, since it uses the same setup and bar path as the standard lift while placing more demand on straightening the elbows, which is what finishes each rep at lockout. Many lifters program it as an assistance exercise after their main bench press sets.