What is Close-Grip Bench Press?
The close-grip bench press is a triceps-focused variation of traditional bench press, performed with hands positioned shoulder-width or closer. Targets: triceps (75% activation), chest (20%), and front delts (5%) per EMG studies.
Proper Close-Grip Bench Press Form
Step-by-Step Execution
- Lie on flat bench with hands inside shoulder width
- Grip bar so elbows stay under wrists at bottom position
- Lower bar to lower chest/mid-sternum
- Keep elbows tucked at 30-45° angle from body
- Drive through palms while maintaining tight core
Pro Tip: Your pinkies should stay inside Olympic ring markings on standard barbells.
Top 3 Benefits
- Builds thicker triceps brachii (all three heads)
- Reduces shoulder strain compared to wide grip
- Improves lockout strength for powerlifting
- Enhances core stability through controlled movement
A 2022 study in Journal of Strength and Conditioning Research showed 28% greater triceps activation vs regular grip.
Common Mistakes and Corrections
Error #1: Grip Too Narrow
Fix: Maintain at least 12-16" between hands to prevent wrist strain
Error #2: Elbow Flaring
Fix: Imagine squeezing oranges in armpits during descent
Error #3: Partial Range of Motion
Fix: Touch bar to chest while maintaining elbow position
Close-Grip Bench Press FAQs
Is close-grip better for triceps than skull crushers?
Yes for strength, no for isolation. Use both: close-grip for heavy loading (3-5 reps), skull crushers for hypertrophy (8-12 reps).
How much lighter should I go vs regular bench?
Expect 20-30% reduction in weight. Example: 225lb regular bench → 165-180lb close-grip.
Should thumbs wrap around bar?
Always use full grip (thumbs around) for safety. False grip increases drop risk by 400% (NSCA data).
Programming Tips
- Perform as first exercise on push days
- Use 3-4 sets of 5-8 reps for strength
- Pair with vertical pressing (overhead press)
- Rest 2-3 minutes between heavy sets
