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Close Grip Bench Press: Hand Position, Form and Benefits
Close Grip Bench Press: Hand Position, Form and Benefits
The close grip bench press is the triceps-heavy version of the bench press. By bringing your hands in, you shift more of the work onto the triceps while still pressing heavy enough to build serious strength. Powerlifters use it to improve lockout, bodybuilders use it for arm size, and almost everyone can benefit from it as a bench assistance lift. Here is how to do it properly.
How Close Is "Close Grip"?
This is where most people go wrong. Close grip does not mean hands touching. A grip that narrow cramps the wrists and elbows and usually feels terrible under heavy weight. For most lifters, a close grip means hands about shoulder width apart, or roughly one to two hand widths narrower than your normal bench grip. Your forearms should be close to vertical at the bottom of the rep when viewed from the front.
Muscles Worked
- Triceps: the primary target, especially at lockout.
- Chest: still contributes heavily, though less than in a wide grip.
- Front deltoids: assist through the press.
How to Do the Close Grip Bench Press
- Lie on the bench with your eyes under the bar and feet planted.
- Retract your shoulder blades and set a slight arch in your upper back.
- Take a grip about shoulder width apart, bar low in your palm over the forearm.
- Unrack and position the bar over your shoulders.
- Lower the bar to your lower chest or upper stomach, keeping your elbows tucked closer to your body than a normal bench.
- Press up and slightly back, driving to a full lockout.
Close Grip vs Regular Bench Press
A regular competition-width grip shortens the distance the bar travels and lets the chest do more of the work, so it usually allows heavier weights. The close grip lengthens the range of motion and puts the triceps in charge. If your bench usually stalls in the top half, close grip work is one of the most common ways lifters address it. For more strategies, see how to increase bench press.
Common Close Grip Bench Mistakes
- Grip too narrow. Hands touching or nearly touching strains the wrists.
- Elbows flaring wide, which removes the triceps emphasis.
- Bar touching too high on the chest, which forces awkward elbow angles.
- Losing upper-back tightness because the lift feels "lighter" than regular bench.
Keeping Your Wrists and Elbows Happy
Because the forearms are angled slightly inward on a narrow grip, the wrists can feel more pressure than they do on a regular bench. Keep the bar low in your palm and your knuckles pointed up. Many lifters also wear wrist wraps for their heaviest close-grip sets. Bay Gear Co. wrist wraps feature an 18" length, a thumb loop and a hook-and-loop strap, priced at $28.99, and you can see all designs in the wrist wraps collection.
The elbows also do a lot of work here. Elbow sleeves are popular on triceps-focused pressing days for warmth and a supportive feel. Bay Gear Co. elbow sleeves are 7mm neoprene at $49.99 per pair. For very heavy, competition-style training some lifters use elbow wraps instead, which are 60" long and are wound tighter for a stiffer feel. Our comparison of elbow wraps vs elbow sleeves explains when each makes sense.
Close Grip Variations
Close grip dumbbell press
Press two dumbbells held together or with palms facing each other. It is a friendly option if a barbell close grip bothers your wrists.
Close grip Smith machine press
A fixed bar path lets you focus purely on pushing with the triceps.
Close grip floor press
Pressing from the floor shortens the range and emphasizes lockout strength.
Close grip board press or pin press
Advanced lifters use these partial-range variations to overload the top half of the bench.
How to Program It
- As bench assistance: 3 to 4 sets of 5 to 8 reps after your main bench work.
- As an arm builder: 3 sets of 8 to 12 reps.
- As your main press on a second bench day: work up to a heavy set of 3 to 5, then back-offs.
Track it like a main lift. Progress on close grip bench often shows up in your regular bench a few weeks later.
How Close Grip Work Fits a Powerlifting Week
If you bench two or three times per week, close grip work usually belongs on the lighter or secondary day. A common layout is heavy competition-grip bench on Monday and close grip as the main press on Thursday, worked up to a hard set of five followed by two back-off sets of eight. Because the triceps recover fairly quickly, you can also add a few lighter close-grip sets at the end of a shoulder day.
Watch your elbows over time. If they feel achy after a stretch of heavy triceps work, reduce close-grip volume for a week, warm up more gradually, and consider moving from a barbell to a neutral-grip dumbbell version for a while. Small adjustments like these keep you training consistently, and consistent training is what builds the lockout strength you are after.
FAQ
Is close grip bench good for triceps?
Yes. It is one of the heaviest compound exercises you can use for triceps strength and size.
Where should the bar touch on close grip bench?
Usually the lower chest or just below, depending on your arm length and how tucked your elbows are.
Should I use a thumbless grip?
No. Keep your thumbs wrapped around the bar for safety.
How much should I close grip compared with my bench?
Many lifters handle somewhere around 80 to 90 percent of their regular bench, but it varies.
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