Close-Grip Bench Press - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Close-Grip Bench Press

Step by step instructions, muscle activation and variants for the Close-Grip Bench Press.

MediumTriceps

About this exercise

The barbell lying close-grip press is a compound pressing exercise that emphasises the triceps by using a narrower grip than a standard bench press. Lying flat on a bench, the lifter presses the barbell with hands positioned shoulder-width or slightly narrower, shifting the load away from the chest and onto the triceps and front delts.

How to Perform

  • Lie flat on a bench and grip the barbell with hands shoulder-width apart or slightly narrower
  • Unrack the bar and hold it directly over your lower chest with arms fully extended
  • Lower the bar to your lower chest in a controlled manner, keeping elbows tucked close to your sides
  • Pause briefly when the bar touches your chest
  • Press the bar back up to the starting position by fully extending your arms
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Triceps
Secondary
Front shouldersMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Close-Grip Bench Press

The Close-Grip Bench Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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