Close-Grip Bench Press: Build Bigger Triceps & Stronger Pressing Power

What Is the Close-Grip Bench Press?

Definition & How It Differs from a Standard Bench Press

The close-grip bench press is a barbell variation that shifts the workload from your chest to your triceps.
Instead of gripping the bar wide like in a traditional bench press, you bring your hands closer — roughly shoulder-width apart.

This tweak may look minor, but it changes the entire feel of the lift.
The chest still helps, but the triceps become the main driver, pushing the bar through the hardest part of the press — the lockout.

Grip Width Explained and How It Shifts Emphasis

Here’s the sweet spot: hands just inside shoulder width.
Too narrow, and your wrists and elbows will hate you. Too wide, and the triceps won’t feel a thing.

Think of it as controlled tension — narrow enough to target the triceps, wide enough to stay powerful.
If you can balance those two, you’ll see results quickly.

Close-Grip Bench Press Muscles Worked

Primary Movers — Triceps Brachii

Your triceps brachii, particularly the lateral head, take center stage here.
They handle the heavy lifting during the extension phase and are responsible for that strong lockout finish.

If you want thicker arms and more pressing power, this is your new best friend.

Secondary Muscles — Chest, Shoulders, and Forearms

Your chest, anterior delts, and forearms provide stability and support.
The move may focus on triceps, but make no mistake — your upper body works as one unit.
It’s a compound lift that trains strength and coordination together.

Why This Variation Strengthens Weak Points

The close grip directly attacks that frustrating mid-to-top range of your regular bench press — where most lifters fail.
By developing your triceps strength, you reinforce your lockout and improve your overall pressing ability.

Think of it as your bench press’s secret weapon.

How to Do a Close-Grip Bench Press with Proper Form

Setup — Bench Position, Hand Width, Shoulder Blades

Set up on a flat bench with a straight barbell — something sturdy from Troy or TAG Fitness works perfectly.
Grip the bar just inside shoulder width. Retract your shoulder blades and plant your feet firmly.
You’re locked in — stable from head to toe.

The Lowering Phase — Elbows Close, Bar Path to Upper Ribcage

Lower the bar slowly toward your mid-chest, keeping elbows tucked near your body.
This path keeps the shoulders safe and the triceps under constant tension.

Control is key — think of it as guiding the bar rather than dropping it.

The Pressing Phase — Lock-Out and Triceps Drive

Drive the bar upward with power and finish the rep by squeezing your triceps at the top.
That lockout contraction is where growth happens — don’t rush it.

Common Mistakes to Avoid

• Gripping too narrow (hello, wrist pain).

• Letting elbows flare (goodbye, triceps focus).

• Bouncing the bar off your chest (unsafe and useless).

Stay patient, stay precise.

Variations & Close-Grip Bench Press Alternatives

Barbell Close-Grip Bench Press (Flat or Incline)

The classic version for maximum strength.
Flat for overall triceps, incline to hit upper chest and shoulders.

Dumbbell Close-Grip Bench Press

A great alternative if you want more freedom of movement.
Also perfect for those training at home without a barbell setup.

Close-Grip Incline Bench Press

Adds shoulder involvement while keeping triceps under load — excellent for balanced development.

Close-Grip Cable Press

Smooth resistance throughout the range of motion, ideal for hypertrophy work.

Close-Grip Floor Press

A triceps-focused variation that limits shoulder strain — popular among powerlifters.

Close-Grip Push-Up

A bodyweight version you can do anywhere.
The closer your hands, the tougher it gets.

Board Press & Other Alternatives

Want to overload your triceps?
Add a board press — shorter range of motion, heavier weight, pure lockout strength.

Programming & Training Tips

Recommended Rep Ranges for Triceps Strength and Hypertrophy

• Strength: 3–6 reps

• Muscle growth: 8–12 reps

• Endurance: 12–15 reps

If you’re chasing power, do it early in your workout.
If you’re chasing size, finish with it when the muscles are already fatigued.

Where to Place It in Your Routine

The close-grip bench press works beautifully as an accessory after your main bench session.
For arm-focused days, make it your primary lift — it earns that spot.

How to Progress Safely

Add weight gradually using rubber bumper plates, urethane plates, or cast iron Olympic plates.
Stay consistent, record your numbers, and don’t let ego dictate your load.

Equipment & Setup Considerations

Barbell Types

• Straight Barbell: The classic choice for strength and power.

• EZ Curl Bar: A wrist-friendly option for joint comfort during high-rep sets.

Brands like Troy, York, and VTX make solid, well-balanced barbells that last for years.

Benches

Choose between flat, incline, or decline benches depending on your goal.
Flat for all-around strength, incline for upper chest, decline for triceps lockout focus.

Weight Plates

Compatible options include:

• Olympic Grip Plates

• Rubber Bumper Plates

• Urethane Olympic Plates

• Cast Iron Plates

Recommended Brands

Go with Troy, York, VTX, Intek Strength, TAG Fitness, TKO, or BodyKore — all reliable, commercial-grade quality.

Benefits of the Close-Grip Bench Press

Builds Triceps Size and Lock-Out Strength

The tighter grip maximizes triceps activation, helping you build both strength and definition.

Enhances Pressing Power

Improves your bench press and overhead press by strengthening the phase most lifters struggle with — the lockout.

Reduces Shoulder Strain

The narrower grip naturally puts your shoulders in a safer, more neutral position.

Improves Muscle Balance

Balances the workload between chest, shoulders, and triceps — perfect for both athletes and recreational lifters.

Safety Tips & Common Mistakes

Wrist and Elbow Alignment

Keep your wrists directly above your elbows throughout the movement — this ensures power transfer and joint safety.

Avoiding an Overly Narrow Grip

Hands too close = pressure and pain.
Stick to shoulder width for maximum comfort and strength.

Controlling Bar Path

Lower and lift in a straight line — not toward your face or belly.
Consistency keeps you safe and strong.

Managing Recovery

Your triceps take a beating here.
Rest at least 48 hours before your next pressing day.

Price, Value & Promotions

Cost of Fixed Barbells vs Adjustable Setups

Fixed barbells are ideal for simplicity and durability. Adjustable options provide flexibility but often sacrifice feel and stability.

Choose the one that fits your training style and budget.

Bulk Discounts & Custom Pricing

We offer custom quotes and bulk discounts for gyms, clubs, and home setups — reach out anytime.

Weekly 5% Promotions

Each week, enjoy 5% off our best-selling fixed barbells and weight plates — including rubber, urethane, and cast iron options.

Final Takeaway — Why the Close-Grip Bench Press Deserves a Spot

The close-grip bench press is more than just a triceps move — it’s a strength builder, a balance corrector, and a performance booster.
It helps your chest, shoulders, and arms work together seamlessly, giving you pressing power that actually translates into results.

Train smart, lift controlled, and stay consistent.

And when you’re ready to take your workouts up a notch, grab one of our best-selling fixed barbells from Troy, York, or VTX, and pair it with Olympic plates built for power and longevity.
Because the right equipment doesn’t just support your training — it amplifies it.