How to Perform the Close-Grip Bench Press

The close-grip bench press differs from the traditional bench press in that you perform the press with a narrower grip. This position emphasizes building strength and size in the triceps and the chest.

Performing a close-grip bench press is a great way to add variety to the upper body and push muscles. Athletes using close push actions as in football, basketball, or rugby especially benefit from this type of sports-specific exercise.

Pressing with a narrow grip is also beneficial for lifters with shoulder injuries unable to perform a traditional bench press. When the grip width is reduced it creates less shoulder abduction and limits stress on the shoulder joint.

You may be new to weightlifting or a seasoned lifter wanting to improve your upper body routine. Adding the close-grip bench press to your strength-training program is a great way to build strength and is easily modified to every fitness level.

How to Do Close-Grip Bench Press

The close-grip bench press is a great movement to include in your push or upper-body workouts for added muscle size and strength. Use a flat bench station or flat bench/power rack combination.

1. Position the barbell at the correct reach level on the rack (you should be able to grip/lift the bar off the rack with assistance).
2. Load weight resistance according to your fitness level onto the barbell.
3. Lie flat on the bench and grip the bar with your hands shoulder-width apart.
4. Lift the bar with assistance from the rack, arms locked, and hold the bar straight over you.
5. Inhale and slowly bring the bar down toward your chest, keeping your elbows close to your body for the entire exercise.
6. Exhale and push the bar up using the triceps and locking arms at the top of the movement.
7. Repeat the exercise for the recommended number of repetitions.
8. Return the bar to the rack upon exercise completion.

Benefits of Close-Grip Bench Press

The close-grip bench press is an upper-body compound exercise that targets the triceps. The secondary muscles involved are your chest and shoulders. Using a narrow grip is shown to be a great alternative method to increase upper-body pushing strength.

Because the chest and shoulders assist the movement, the close-grip press has the potential for heavier lift loads and maximum strength gains. Combined with your body position on the bench, the movement can be done safely with progressively heavier resistance. A narrower grip reduces the chance of injury.

The narrow grip places most of the workload on the triceps for maximum muscle development. Increased muscle size is a common goal among athletes, bodybuilders, and weight lifters.

Performing the close-grip bench press promotes overall muscle balance as both muscle strength and gains are increased progressively and simultaneously. This can improve muscle function and symmetry, another common goal for lifters.

Lifters who experience shoulder discomfort with the traditional press can benefit from using a closer grip. A narrow grip is shown to reduce shoulder strain and help lifters successfully bench a heavier load. Although the triceps are the primary movers, you also use the chest and shoulders.

Variations of the Close-Grip Bench Press

The close-grip bench press can be performed in multiple ways to accommodate your fitness level. Keep in mind that a spotter or smith machine is always recommended for safety with this exercise.

Use an EZ Bar

Using an EZ bar—a shorter bar with a section that zig-zags—provides areas to grip that can relieve discomfort on your wrists. Its unique shape allows you to position your grip more ergonomically.

Use Dumbbells

If you’re new to strengthening this muscle group, you might want to use dumbbells instead of a barbell to start. In this case, your palms will be facing each other as you hold the weights. 

Increase Resistance

Increasing the challenge to the close-grip bench press can be achieved by making a few changes, including:

• Increase the weight resistance as you gain strength and are ready for an additional challenge. Lift loads should be appropriate to your fitness level for proper execution and safety of the exercise. 
• Increase the repetitions per set and challenge the close-grip bench press to muscle failure.

Advanced variations of this exercise include the barbell bench press, bodyweight dip, and general pushup. 

Common Mistakes

The close-grip bench press is a great way to add variety to your upper-body workout, and there are common mistakes to avoid.

Not Using a Spotter or Smith Machine

If you’re new to weight lifting and this exercise, using a spotter or smith machine is recommended for safety. Once you are comfortable with the close-grip bench press and a spotter is unavailable, remain conservative with the weight loads continuing to work on good form and technique. 

Bouncing Bar Off Your Chest

Bouncing the bar off the chest is an attempt to push heavy weight up with momentum. This increases the risk of injury to the sternum and decreases the effectiveness of the close-grip press. The exercise should be executed slowly and with control from start to finish using appropriate weight resistance to ensure proper form and activation of the triceps.

Not Using Proper Grip

Maintain a standard grip with your thumb and fingers wrapped around the bar during the exercise. There is an increased risk of dropping the bar and injury using a false grip (fingers and thumb on the same side of the bar). 

Lifting Hips Off the Bench

Maintain proper body position on the bench. Lifting hips off the bench during the close-grip bench press may be an indicator the weight is too heavy. Reduce the weight as needed and pay attention to good body mechanics.

Improper Breathing Technique

Breathing properly is an important part of effective weight lifting. Many people hold their breath during the hardest part of the movement causing internal body pressure. Stay in tune with your body and breathing during the exercise. Inhale slowly as you lower the bar to your chest, and exhale during the push upward to start position.

Safety and Precautions

Weight training requires attention to body position, form, and function. Performing any resistance exercise improperly can increase your risk of injury. The following tips will help you perform the close-grip bench press safely and effectively:

• Using a spotter or smith machine is recommended.
• Use proper hand placement (about shoulder width) on the bar to reduce the risk of injury and effectively activate the triceps.
• Maintain your elbows close to the body during the movement for proper form and technique.
• Avoid bouncing the bar off the chest to reduce the risk of injury. Perform the press using a slow and controlled movement from start to finish.
• Use the appropriate weight for your fitness level. Lifting too heavy increases your risk of injury and doesn’t allow you to complete the movement in good form.
• Maintain your hips on the bench.
• Use a full standard grip on the bar (thumb and fingers wrapped around the bar) to avoid dropping the bar.
• Discontinue the exercise if you experience wrist or shoulder discomfort.

Try the Close-Grip Bench Press

Incorporate the close-grip bench press into one of these popular workouts: