Close Grip Bench Press
Close-grip bench press that shifts the work to the triceps.
- Primary muscleTriceps
- Also worksChest
- EquipmentBarbell and bench
- TypeCompound
- MovementHorizontal push
- LevelIntermediate
- Triceps
- Chest
- Barbell and bench
How to do the Close Grip Bench Press
4 steps, in the order you do them.
- Lie on the bench and grab the bar with your hands shoulder-width apart.
- Lift the bar off the rack and bring it over your chest with your arms extended.
- Lower the bar toward your lower chest with your elbows tucked in close to your body.
- Press up until your arms are extended, squeezing your triceps.
Muscles worked
Common Close Grip Bench Press mistakes
What goes wrong most often when you do the Close Grip Bench Press, and how to fix it.
Your hands sit almost touching in the center of the bar.
Grip the bar shoulder-width apart. Closer than that twists your wrists without adding triceps work.
The bar lowers to your upper chest, like a regular bench press.
Lower it to your lower chest, with your elbows tucked in and your forearms vertical.
Your elbows flare as you press and the work shifts back to your chest.
Keep your elbows close to your torso on the way up too, until your arms are extended.
Alternatives to the Close Grip Bench Press
They work the triceps with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 4 of the 36 routines.
- Experienced3 × 8–12
- Rest1:15 to 2:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Arm specialization | Intermediate and advanced | 3 × 8–12 | 1:15 |
| Body part split 5 days | Advanced | 4 × 8–12 | 1:30 |
| Max strength 4 days | Advanced | 3 × 5–6 | 2:30 |
| Powerlifting Strength 4 Days | Intermediate and advanced | 3 × 6–8 | 2:30 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Close Grip Bench Press
- Arm specialization4 days · 65 min · Intermediate and advancedSee routine →
- Body part split 5 days5 days · 75 min · AdvancedSee routine →
- Max strength 4 days4 days · 90 min · AdvancedSee routine →
More triceps exercises
Close Grip Push UpTriceps · Bodyweight
TRX Tricep ExtensionTriceps · Bodyweight and other
Diamond Push UpTriceps · Bodyweight
Tricep Pushdown V BarTriceps · Barbell and cable machine
Frequently asked questions
What muscles does the Close Grip Bench Press work?
The Close Grip Bench Press works mainly the triceps. It also works the chest and the front delts.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 8 to 12 reps with 2 minutes of rest.
Which routines include the Close Grip Bench Press?
It appears in 4 of the 36 Mobbe routines, such as Arm specialization, Body part split 5 days, and Max strength 4 days.