Exercise · Chest
Close-grip bench press on flat bench
The close-grip bench press is a bench press variation that targets your triceps more while still working your chest and shoulders. You do it lying on an Olympic flat bench, with your hands closer than on a regular bench press. It’s a solid choice if you want stronger triceps without skipping chest work.
Doable at all 76 gyms GoSet follows
The essentials
- Hands shoulder-width apart.
- Keep your elbows close as you lower.
Muscles worked
- Primary
- Triceps · Chest
- Secondary
- Shoulders
How to do it
- 1. Lie on the Olympic flat bench with your eyes roughly under the bar and your feet planted flat on the floor.
- 2. Grab the bar with your hands about shoulder-width apart, palms facing forward, and hold it tight.
- 3. Move the bar over your chest with your arms straight, shoulders on the bench and upper back tight.
- 4. Inhale and lower the bar in 2 to 3 seconds, keeping your elbows close to your body the whole way down.
- 5. Stop the bar just above your chest without bouncing it off your torso.
- 6. Exhale as you press the bar back up under control until your arms are straight again, then repeat.
Common mistakes
Grip too narrow on the bar
Instead : Keep your hands about shoulder-width apart, not jammed right together in the middle. Too narrow can feel uncomfortable and unstable for your wrists.
Elbows flaring out to the sides
Instead : Think about tucking your elbows toward your ribs as you lower the bar. That keeps more tension on your triceps and helps you control the bar path.
Bouncing the bar off your chest
Instead : Slow down the lower phase and pause briefly just above your chest. If you need to bounce, the weight is probably too heavy for clean reps.
Hips lifting off the bench
Instead : Keep your hips on the bench the whole time. Drive your feet into the floor to stay stable without over-arching your lower back.
Coach tips
- A good tempo is 2 to 3 seconds down, a short pause, then a faster but controlled press up.
- Think about pressing the bar up and slightly back while keeping your shoulders glued to the bench for a solid base.
- Set your shoulder blades tight on the bench before you unrack the bar, so you’re more stable and can use your chest better.
- Start lighter than your regular bench press until you’re used to the close grip and the bar path, then build from there.
Variations
- Slightly narrower or slightly wider grip (staying near shoulder-width) to find what feels best on your wrists and makes your triceps work hard.
- Paused close-grip bench, with a 1-second pause above your chest, to focus on control and avoid using momentum.
- Lighter sets with a controlled but more explosive press up to push triceps strength while keeping good form.
Sets and reps
People often do 3 to 4 sets of 6 to 12 reps on the close-grip bench press, depending on the load and on their other triceps and chest exercises.
Equipment
Alternatives for the same muscles
Log your Close-grip bench press sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
How much lighter should I go than my regular bench press?
The close-grip bench is often lighter than your normal bench, but the exact difference depends on you. Start with a weight you can control smoothly while keeping your elbows close, then adjust over a few workouts.
I mostly feel my shoulders, is that normal?
You should mainly feel your triceps and chest. If it’s mostly your shoulders, check that your hands are shoulder-width apart, your shoulder blades are tight on the bench, and your elbows stay close to your body. If you feel pain in your shoulders, stop and talk to a professional.
Can this replace dips?
It can be a good alternative to assisted dips or bar dips if you’re more comfortable on the bench. Both hit the triceps hard, with chest and shoulders helping out.
Can I do this if I already bench press with a barbell?
Yes, many programs use both. The regular barbell bench press often hits the chest a bit more, while the close grip pushes the triceps more. You can do them on different days or in the same workout with adjusted loads.