How to do Close-Grip Bench Press

Close-Grip Bench Press is a compound exercise targeting the triceps: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: chest, shoulders. Equipment: barbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Lie on your back and grip the bar slightly narrower than shoulder width.
2. Keeping your elbows close to your body, lower the bar to your lower chest.
3. Keep your wrists straight and lower the bar under control.
4. Lightly touch it to your chest, then press up using your triceps.
5. At the top, leave your elbows slightly bent rather than fully locking out.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Bench Dips, Diamond Push-Up
• Same muscle, different equipment: Triceps Dips, Bench Dips, Cable Triceps Pushdown

More triceps exercises

• Triceps DipsParalel Bar Dips (Triceps)
• Bench DipsSehpa Dips
• Cable Triceps PushdownCable Triceps Pushdown
• Cable Overhead Triceps ExtensionCable Baş Üstü Triceps Extension
• Overhead Dumbbell Triceps ExtensionDambıl ile Baş Üstü Triceps Extension
• Lying Triceps Extension (Skull Crusher)Yatarak Triceps Extension (Skull Crusher)