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All triceps exercisesTriceps · Gym

Close-Grip Bench Press

Heavy compound for triceps mass.

IntermediateBarbell + bench4 × 6–8
Close-Grip Bench Press demonstration thumbnail — Close-Grip Bench Press Guide | 3 Mistakes to AVOID
TricepsBarbell + bench

Close-Grip Bench Press

Demo · BarBend

Verified Close-Grip Bench Press demonstration by BarBend. Click to play.

How to do the Close-Grip Bench Press

  1. 1Hands shoulder-width
  2. 2Elbows tucked
  3. 3Full lockout

Benefits of the Close-Grip Bench Press

  • Builds strength and size in the triceps through a full, controlled range of motion
  • Also trains chest as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services