Close Grip Bench Press
The Close Grip Bench Press primarily works the Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal) and stabilizer support from the Biceps Brachii (Long Head), Pectoralis Minor, Rectus Abdominis, Serratus Anterior. It is a barbell compound exercise at intermediate difficulty.
The Close Grip Bench Press is a intermediate compound exercise performed with barbell, following a horizontal push movement pattern. It primarily targets the Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head), with secondary engagement of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal). This is a bilateral pushing movement, meaning both sides work together to generate force.
Barbell bench press with narrow grip emphasizing triceps over chest.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal) |
Muscles Worked
The Triceps (Lateral Head), Triceps (Long Head), and Triceps (Medial Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), and Pectoralis Major (Sternal) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Long Head), Pectoralis Minor, Rectus Abdominis, and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Triceps (Lateral Head) (triceps)
- Primary Muscle Triceps (Long Head) (triceps)
- Primary Muscle Triceps (Medial Head) (triceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
How to Perform
Preparation
- Lie on bench and grasp barbell from rack with shoulder width grip.
Execution
- Lower weight to chest with elbows close to body.
- Push barbell back up until arms are straight.
- Repeat.
Comments
- Grip can be slightly narrower than shoulder width but not too close.
- Too close of grip can decrease range of motion, may tend tohyper-adduct wristjoint, and unnecessarily decrease stability of bar.
- Also seeBench Press Analysis.
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head)) and can be substituted based on your equipment or variation preferences.
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