Close-Grip Bench Press
Quick answer
The Close-Grip Bench Press mainly works the triceps, with help from the chest. Bench press with hands close together that shifts the work onto the triceps. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Lie on the bench and grip the bar with hands at shoulder width.
- Squeeze your shoulder blades and unrack the bar with straight arms.
- Lower the bar toward the bottom of your chest, elbows close to your body.
- Push the bar back up until your arms are straight.
Muscles worked
MainSecondary
- Triceps
- Chest
Common mistakes
- Don't grip so close together that it strains your wrists.
- Keep your elbows close to your torso rather than flared out.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Close-Grip Bench Press work?
Mainly the triceps. It also works the chest.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Close-Grip Bench Press good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
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