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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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