Close-grip bench press
Grip shoulder-width or just inside, elbows track 45° from torso.
family=bench presspattern=elbow extensionforce=pushmechanic=isolationequipment=free_weight
Muscles
- Primary
- triceps
- Supporting
- chest, front delts
Mechanics
- Pattern
- elbow extension
- Equipment
- barbell, bench
- Geometry
- Variable Range
- Target feel
- Triceps dominate lockout; chest assists the bottom half of the press.
- Progression
- Progress load the same as bench press; close-grip typically trails by 10–15%.
- Regression
- Use dumbbells in neutral grip if wrist position causes pain.
Watch for
- Grip too narrow — causes wrist torque
- Elbows flaring wide — turns it into a bench press
- Bar path drifting toward the face
Equipment context
The barbell version lets you move the most absolute load, while your grip and shoulder girdle stabilize the path.
Substitutions
- Skull crusher
- Dumbbell overhead extension
- Tricep dip
Related exercises
Progression ladder
- Beginner / regression: Use dumbbells in neutral grip if wrist position causes pain.
- Standard: Close-grip bench press
- Advanced / progression: Progress load the same as bench press; close-grip typically trails by 10–15%.
Atlas metrics
- Movement pattern
- elbow extension
- Primary target
- triceps
- Supporting muscles
- chest, front delts
- Equipment
- barbell, bench
- Joint geometry
- Variable Range
- Alternatives
- 3 substitutions
Evidence & limits
Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.
Source: ExRx.net Exercise & Muscle Directory
Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.
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FAQ
- How do I set up Close-grip bench press?
- Grip shoulder-width or just inside, elbows track 45° from torso.
- What should I feel during Close-grip bench press?
- Triceps dominate lockout; chest assists the bottom half of the press.
- What are common mistakes with Close-grip bench press?
- Grip too narrow — causes wrist torque; Elbows flaring wide — turns it into a bench press; Bar path drifting toward the face
- How do I progress Close-grip bench press?
- Progress load the same as bench press; close-grip typically trails by 10–15%.
- What can I do instead of Close-grip bench press?
- Skull crusher, Dumbbell overhead extension, Tricep dip
Close-grip bench press: press pattern, 2400 ms rep trace, engine-derived.