The bench press is one of the most effective compound exercises for building muscle. It’s so effective that one might wonder what the point of changing it is. The close-grip bench press simply takes your hands and pushes them a little closer, but that small change can make a world of difference.
The close-grip bench press can help you build your triceps and shoulders while you continue to build your chest. Read ahead to learn how to do the close-grip bench press and why you should consider adding it to your gym routine today.
How To Do Close-Grip Bench Press: Step-by-Step
Adjust the Rack
Set the barbell at the proper level on the rack. You should be able to lift the bar off the rack with extended elbows, but with very minimal bending. If the bar is set too low, you’ll have to bend your elbows too much and strain your shoulders, but if it’s too high, you’ll have to reach up to unrack it and loosen your tight base.
Adjust the Weight
Load the weight resistance on the barbell based on your fitness level. It’s best to start with a lighter weight until you get used to the exercise mechanics, then gradually increase the weight once you’re comfortable.
If you’re training at home, the Speediance Gym Monster 2 makes this easy with its barbell attachment and adjustable digital resistance. It allows you to perform close-grip bench presses safely and precisely without needing a traditional weight setup.
Get Set on Your Bench
Lie down with your back on a flat bench and eyes beneath the barbell. Plant your feet flat on the floor about shoulder-width apart. Press your glutes into the bench, pull your shoulder blades together and down, and brace your core to create a stable base. Your back may arch a bit, which is perfectly fine. Simply ensure your head, upper back, and glutes maintain contact with the bench throughout the entire workout.
Grip the Bar
Grab the barbell with an overhand grip that’s narrower than your standard bench press. Your hands should be about shoulder-width apart or slightly more narrow—anything more narrow can cause wrist or elbow strain. Wrap your thumbs around the bar and ensure your hands are aligned with your forearms by keeping your wrists straight.
Unrack the Bar
Lift the bar off the rack and align it with your shoulders. Take a deep breath and keep your core and glutes braced. Ensure your feet stay planted and shoulder blades remain tucked throughout the entire motion. Depending on the weight being pressed, you may need to recruit a spotter for safety.
Lower the Bar
Slowly lower the bar toward your upper chest in a controlled manner by bending your elbows. Keep your elbows close to your body at about a 45° angle. Flared elbows can add strain to your shoulders and increase the risk of injury. Your forearms should remain vertical.
Raise the Bar
Push the bar back up by driving your feet into the floor, pressing your glutes and upper back into the bench, and extending your elbows. Exhale as you push, and avoid locking your elbows at the top. Ensure your wrists don’t bend, and the bar maintains a smooth and consistent path. The bar path isn’t entirely vertical, but rather slightly backward to align with your shoulders again. However, if the bar tends to drift backward or forward, you may need to adjust your setup to get a more stable base.
Repeat for Reps
Continue lowering and raising the bar in a controlled manner for your desired number of reps. Maintain a stable base and practice proper breathing for the best results. After completing a set, carefully place the barbell back on the rack with the help of your spotter, if needed. Reset your body position between sets to maintain proper form and prevent injury.
What Muscles Does the Close-Grip Bench Press Work?
Understanding which muscles are targeted during the close-grip bench press can help establish a stronger mind-to-muscle connection. Intentionally activating the right muscles can lead to better performance and better results. Plus, utilizing the proper technique also minimizes the risk of injury.
Without further ado, let’s get into the muscles the close-grip bench press primarily targets: the triceps brachii, pectoralis major, and anterior deltoids.
Triceps Brachii
The triceps brachii, or simply triceps, is the large muscle on the back of your upper arm. The triceps is composed of three sections: the medial, lateral, and long heads. The main function of this muscle is to extend the elbow joint, but it also helps stabilize the elbow and shoulder joints.
The narrow grip of this bench press variation engages the triceps more than a standard bench press by placing a higher demand on elbow extension. The triceps are crucial at the top of the movement when fully extending your arms and completing the lift. Focus on contracting and extending the triceps during this exercise to engage them fully and perform it efficiently.
Pectoralis Major
The pectoralis major is the primary chest muscle. It’s a thick, fan-shaped muscle composed of two parts: the clavicular and sternocostal heads that originate at the clavicle and sternum, respectively. This muscle extends across the chest and attaches to the upper arm, right below the shoulder.
The pectoralis major is essential to any pushing action, such as pressing a barbell away from your chest, by assisting in arm extension. It also holds a major role in shoulder stabilization, helping prevent injuries and promoting efficient lifting.
Although the close-grip bench press shifts the attention to the triceps, the chest muscles still play a significant role. Engage the chest muscles for better muscle development and an efficient workout.
Anterior Deltoids
The anterior deltoids are at the front part of your shoulder. They start at the clavicle and extend to the upper arm bone. Their primary function is to lift the arms forward and inward. They assist in pressing motions, helping you push the weight off your chest during a bench press. They also help stabilize the shoulders to prevent injury.
The anterior deltoids help with pressing movements and keep the shoulder joint stabilized throughout the lift. They are especially crucial in the close-grip variation, because the arms are closer together and require more shoulder stability. Focus on activating your anterior deltoids to improve shoulder mobility and achieve a more powerful upper body.
Is Close-Grip Bench Press Effective?
The close-grip bench press is effective for many purposes. It’s effective at targeting the triceps while still improving overall upper body strength. While some exercises can isolate the triceps, they are less efficient at building muscle and are more useful for addressing muscle imbalances. Compound exercises, such as the close-grip bench press, have greater overloading potential for quicker gains.
What Are the Benefits of Incorporating the Close-Grip Bench Press?
Increased Triceps Growth
The narrow hand placement of the close-grip bench press shifts the attention to the triceps as opposed to the standard bench press. Because the triceps are targeted, this bench press variation enables increased triceps growth, resulting in larger arms and enhanced elbow extension strength. Stronger elbow extension is beneficial for other pressing movements.
Improved Lockout Strength
The final phase of the bench press, known as the lockout, is often the most difficult step and where failure most often occurs. The triceps are the primary muscles needed to complete the lockout, as they are responsible for extending the elbow to fully straighten the arm. The close-grip bench press engages the triceps more, leading to improved lockout strength.
Muscle Balance
The traditional bench press primarily builds the chest muscles, which can lead to underdeveloped triceps and anterior deltoids if not accompanied by other exercises. The close-grip bench press shifts the engagement away from the chest to the other two muscles to address muscle imbalances and grow the triceps, shoulders, and chest together.
Reduced Shoulder Discomfort
The close-grip bench press tends to have a more vertical press and keeps the elbows more tucked in than a standard bench press. Because of this, it tends to be more shoulder-friendly than bench presses with a wider grip, and when done properly, can reduce the risk of injury.
Close-Grip Bench Press Common Mistakes
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Incorrect hand position is one of the most common mistakes with this bench press variation. A grip too narrow will place excessive stress on the wrist joints, potentially leading to muscle imbalances or even injury. Your hands should be at or just inside shoulder-width for optimal performance without stressing the joints.
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Flared elbows are a common mistake in most bench press variations. Flaring your elbows out shifts the focus away from the triceps and places unnecessary stress on your shoulders. Keep your elbows close to your body to maximize triceps activation and protect your shoulder joints.
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Lifting too heavy is another common mistake. Instead of speeding up your muscle growth, you’re risking the chance of delaying it with an injury. Even if you’re maxing out your standard bench press, you should start with a manageable weight until you get used to the technique used for the close-grip bench press. Once you get comfortable with the adjusted mechanics, you can begin increasing the weight.
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An unstable base will hinder your ability to press the weight efficiently and safely. Ensure your shoulder blades are retracted by squeezing them together and down. Keep your feet firmly planted on the ground and brace your glutes and core.
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Lowering the bar to the wrong position can put extra stress on the elbow joints and reduce triceps activation. The bar should be brought down to your upper chest in this variation.
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Rushing your reps reduces the effectiveness of the lift. Slow, controlled motions ensure the targeted muscles are fully engaged for maximum growth.
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Neglecting the full range of motion can greatly hinder the effectiveness of the workout. A full extension is necessary to ensure you’re activating the muscles throughout their entire range. Shortening the range of motion hinders muscle growth and builds bad habits.
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An inconsistent bar path can engage unintended muscles, potentially leading to injury. Avoid the bar drifting backward or forward by keeping your forearms vertical and your wrists solid. Maintain a stable base and practice slow, controlled movements for optimal results.
Frequently Asked Questions
Is a Close-Grip Bench Harder?
Close-grip bench presses are generally more demanding than standard bench presses. This variation places more emphasis on the triceps, a smaller muscle than those in the chest, so you won’t be expected to lift as heavy. The narrow grip also requires a more precise technique with greater shoulder stability.
Are Skull Crushers Better Than Close-Grip Bench Press?
Skull crushers and close-grip bench presses are both useful for different goals. Skull crushers are an isolation exercise for the triceps. While close-grip bench presses engage the triceps more than standard bench presses, they remain a compound movement that utilizes multiple muscles and joints.
Close-Grip Bench Press Builds Triceps, Strengthens Shoulders, and Enhances Stability
Continue building your chest while sharing the love with other muscles with the close-grip bench press. This bench press variation helps build stronger triceps and shoulders to assist in all your favorite pushing exercises. Enjoy improved shoulder comfort and added lockout power when you implement this exercise in your workout today.
Build up your triceps and shoulders with an all-in-one home gym. The Speediance Gym Monster 2 allows you to perform the close-grip bench press with pinpoint cable resistance, enabling you to build muscle from the comfort of your own home.
