Close-Grip Bench Press: Boost Triceps & Fix Bench Weak Spots

If you’ve ever felt your triceps lagging behind your chest or struggled to lock out heavy presses, the close-grip bench press is your answer. Unlike traditional bench presses, this variation places your hands shoulder-width apart or narrower, shifting emphasis from the chest to the triceps while still hammering the pectorals and delts. Ideal for lifters seeking bigger arms, stronger lockouts, and a thicker upper body, it’s a staple for athletes in powerlifting, football, and combat sports—but it’s not for everyone. Let’s dissect the science, the sweat, and the secrets of this iron-taming beast.

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How to Perform the Close-Grip Bench Press: Form That Fuels Gains

“The close-grip bench isn’t just a bench press with your hands closer—it’s a full-body lesson in tension,” says Eugene Thong, CSCS. Here’s the blueprint:

1. Setup: Lie flat on a bench, grip the bar just inside shoulder-width (8–12 inches apart).
2. Unrack: Engage your lats, drive your feet into the floor, and lift the bar off the hooks.
3. Descent: Lower the bar to your lower chest, elbows tucked at 45 degrees.
4. Press: Drive the bar up explosively, squeezing triceps at the top.

Pro Tip: Keep wrists straight to avoid joint strain. A thumbless (“suicide”) grip is not advised.

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Muscles Worked: More Than Just Triceps

Muscle Group	Specific Muscles Targeted	How They Work in the Close-Grip Bench Press
Triceps (Primary)	Triceps Brachii (All Three Heads, with emphasis on the Lateral and Medial Heads)	The close grip significantly shifts the focus to the triceps, making them the primary movers for extending the elbow and locking out the weight. This variation allows for a greater range of motion for the triceps compared to a wider grip.
Anterior Deltoids (Secondary)	Anterior Deltoid (Front Shoulder)	The front deltoids assist in the initial phase of lifting the bar off your chest and contribute to the overall pressing motion, especially with the closer grip.
Pectoralis Major (Upper Chest – Secondary)	Pectoralis Major (Clavicular Head – Upper Chest)	While the close-grip bench press reduces overall chest activation compared to a wider grip, the upper chest still plays a role in the pressing movement, particularly in the initial and middle portions of the lift. The closer grip often brings the bar lower on the chest, potentially increasing the involvement of the upper fibers.
Forearms (Stabilizers)	Wrist Flexors and Extensors	These muscles work isometrically to maintain a stable grip on the bar throughout the lift.
Core (Stabilizers)	Abdominals Lower Back (Erector Spinae)	Your core engages to stabilize your torso and maintain a solid base on the bench, especially when lifting heavier weights.

“It’s a bridge between raw pressing power and aesthetic detail work,” notes Charles Damiano, B.S. Clinical Nutrition.

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Pros vs. Cons: The Ironclad Truth

Pros	Cons
Builds explosive triceps strength	Higher elbow strain if form falters
Improves bench press weak points	Requires shoulder mobility
Enhances core stability	Less pec activation than wide-grip
Joint-friendly with neutral grip options	Not ideal for pure chest hypertrophy

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Variations to Level Up (or Down)

Now let’s explore how to tweak it, make it harder, and strategically slot it into your routine for maximum tricep gains and pressing power. Here’s the intel:

Variation/Progression	The Tweak	Increased Challenge/Focus	Tactical Advice
Incline Close-Grip Bench Press	Perform the close-grip bench press on an incline bench (around 30-45 degrees).	Shifts the emphasis more towards the upper chest and the long head of the triceps.	A great way to target the often-neglected upper chest while still hammering those triceps. Keep the close grip consistent.
Decline Close-Grip Bench Press	Perform the close-grip bench press on a decline bench.	Can allow you to lift slightly heavier and may emphasize the lower chest and lateral/medial heads of the triceps.	Use with caution if you have shoulder issues. Focus on a controlled descent and powerful lockout.
Close-Grip Floor Press	Perform the close-grip bench press while lying on the floor, limiting the range of motion by your elbows hitting the ground.	Reduces shoulder involvement and emphasizes the lockout portion of the lift, directly targeting tricep strength at the top end.	Excellent for overloading the triceps in the lockout and can be useful for those with shoulder discomfort during the full bench press.
Close-Grip Bench Press with Chains or Bands	Add chains draped over the bar or bands attached to the bar ends.	Introduces accommodating resistance, making the lockout significantly harder, which directly benefits tricep strength at the top of the movement.	For more advanced lifters. The resistance increases as you extend your arms, really challenging the triceps at their strongest point.
Close-Grip Bench Press with a Pause	Pause for 1-2 seconds on your chest before pressing up.	Eliminates momentum and forces your triceps and anterior deltoids to work harder from a dead stop.	Builds serious starting strength and control. Don’t bounce the bar; own that pause.
Close-Grip Dumbbell Bench Press	Perform the close-grip press using dumbbells with your palms facing each other (neutral grip).	Allows for a greater range of motion and can be more shoulder-friendly for some. Still heavily targets the triceps.	Forces each arm to work independently and requires more stabilization. Focus on keeping the dumbbells moving in a controlled path.
Progressing Load	Gradually increase the weight you’re lifting while maintaining good form.	The most fundamental way to build strength over time.	Don’t chase numbers at the expense of your form. Consistent, gradual increases are key.
Increasing Volume	Add more sets to your close-grip bench press routine.	Increases the overall workload on the triceps, contributing to hypertrophy.	More sets mean more opportunity for growth. Ensure you’re recovering adequately.
Manipulating Tempo	Control the speed of the eccentric (lowering) and concentric (lifting) phases.	Slower eccentrics increase time under tension, while explosive concentrics can improve power.	Don’t just let the weight drop. Control it on the way down for greater muscle damage and growth.

Programming Aspect	Considerations	Tactical Advice
Training Frequency	How often do you train chest and triceps?	You can typically include close-grip bench press 1-2 times per week as part of your upper body or push days.
Placement in Workout	Where does it fit relative to other pressing movements?	Consider placing it after your main compound chest presses (like flat or incline barbell/dumbbell press) to pre-fatigue the chest and allow the close-grip to more effectively target the triceps. It can also be a primary tricep-focused lift on a dedicated arm day.
Sets and Reps	What are your goals (strength, hypertrophy)?	For strength: 3-5 sets of 3-6 reps with heavier weight. For hypertrophy: 3-4 sets of 8-12 reps with moderate weight and controlled tempo.
Exercise Pairing	What exercises can you pair it with?	Pair it with antagonistic muscle group exercises like rows or pull-ups. On a push day, you might follow it with other tricep isolation exercises like skullcrushers or cable pushdowns.
Listen to Your Body	Are your wrists, elbows, or shoulders feeling any discomfort?	A closer grip can put more stress on these joints for some individuals. Adjust your grip width if needed and prioritize pain-free movement.
Consider Your Weak Points	Are you weak at the lockout of your regular bench press?	Close-grip bench press variations, especially with added lockout emphasis (floor press, bands/chains), can be particularly beneficial.

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