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

Grip shoulder-width or just inside, elbows track 45° from torso.

family=bench presspattern=elbow extensionforce=pushmechanic=isolationequipment=free_weight

Muscles

muscle emphasis · training guidance

tricepsPRIME

chest68

front delts56

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.

Common errors

Grip too narrow — causes wrist torque
Elbows flaring wide — turns it into a bench press
Bar path drifting toward the face

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

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

Bench dip Same pattern: elbow extension · Shared equipment: bench
JM press Same pattern: elbow extension · Shared equipment: barbell
Overhead DB tricep extension Same pattern: elbow extension · Same equipment category: free_weight
Banded pushdown Same pattern: elbow extension
Cable tricep kickback Same pattern: elbow extension

See all 36 triceps exercises in the Atlas

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 verified exercise line-art diagram.

The movement · Elbow 27°→0° · Shoulder 78°→90°

Close-grip bench press: press pattern, 2400 ms rep trace, engine-derived.

Train Close-grip bench press in Gym Mode → Browse the public Atlas →