Close Grip Bench Press: how to do it and muscles worked
The close grip bench press mainly works your triceps, with help from your chest. You need a barbell.
Muscles worked
How to do the close grip bench press
- 1
Lie on a flat bench with eyes under the bar, feet flat and shoulder blades pinched together. Grip the bar with hands about shoulder-width apart.
- 2
Unrack and lower the bar to your lower chest with elbows tucked close to your ribs. Press the bar straight up until your arms are fully extended, squeezing your triceps.
- 3
Lower over 2 to 3 seconds and breathe in on the way down, then breathe out as you press.
Form tip: Do not grip too narrow, because hands closer than shoulder-width strain your wrists; use a spotter for heavy sets.
Common questions
- Which muscles does the close grip bench press work?
- The close grip bench press mainly works your triceps. It also involves your chest.
- What equipment do I need for the close grip bench press?
- You need a barbell.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the close grip bench press in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More triceps exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.