How to Do Close-Grip Bench Press
Start and end of one clean rep of Close-Grip Bench Press.
Quick facts
| Primary muscle | Triceps |
|---|---|
| Secondary muscles | Chest, Shoulders |
| Equipment | Barbell |
| Category | Strength |
How to perform Close-Grip Bench Press
- Lie on the bench and grip the bar about shoulder-width.
- Unrack the bar and keep your elbows tucked.
- Lower the bar to your lower chest.
- Press up by extending the elbows.
Muscles worked
- Triceps (primary): straightens the elbow to lock out every press and pushdown.
- Chest (secondary): pushes the arms forward and across the body — your horizontal pressing power.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Fix the elbows in place and let only the forearms move, keeping the load on the triceps.
- Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Letting the elbows flare and drift forward so the shoulders quietly take over.
- Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Close-Grip Bench Press work?
Close-Grip Bench Press mainly works the triceps, with the chest, shoulders helping as secondary movers.
What equipment do I need for Close-Grip Bench Press?
Close-Grip Bench Press needs a barbell and plates (plus a rack or bench where the movement calls for one).
How many sets and reps should I do for Close-Grip Bench Press?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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