Listen ... I've spent countless hours in the gym perfecting various bench press variations.
However, I think there's something special about the close-grip bench press. It's an exercise that I always keep in rotation on my chest or push-focused gym days.
If you're looking to build a bigger chest and triceps, I think you'll love it too! The close-grip bench press can be a great exercise for increasing overall pressing power.
So, let's get into it.
In This Article:
• What is the Close-Grip Bench Press?
• Benefits and Muscles Worked
• How to Perfect Your Form
• Common Mistakes to Avoid
• Variations to Try
• Earning the Best Results with the Close-Grip Bench Press
What is the Close-Grip Bench Press?
The close-grip bench press is basically your traditional bench press's more targeted cousin. Instead of a standard grip, you'll use a closer, narrow grip. Although, I'm sure the name may have given that away.
As an ex-athlete, I've trained this movement many times. I can tell you that this variation makes a world of difference for tricep activation.
Unlike a standard bench press, you'll bring your hands together on the barbell. This will place much more emphasis on the triceps and less on your chest and shoulders.
Is the Close-Grip Bench Press Really That Effective?
Let me tell you ... When it comes to building tricep strength and improving your pressing power, the close-grip bench press is great. I've seen big improvements in my strength as well as others from incorporating it.
But, what is it that makes the close-grip bench press so great?
1. Tricep Development
2. Improved Lockout Strength
3. Shoulder-Friendly
1. Tricep Development
The close-grip bench press targets your triceps like few other exercises. Trust me, if you do it right, you can feel it the next day ... in a good way!
2. Improved Lockout Strength
As you may know, there are a few different phases of the bench press. From lowering the bar to your chest to pushing it back up, different muscles are utilized more during certain parts. When pushing the bar back up, some people can struggle with locking their arms at the top.
The close-grip bench press happens to be a good exercise to help in training this portion of a bench press. For that reason, it can be a popular exercise amongst those looking to strengthen that final portion of the press.
3. Shoulder-Friendly
Shoulder issues seem to be a common ailment nowadays. Personally, I'm not a big fan of loading my shoulders with a lot of tension or weight. I know a lot of people who can say the same too.
Well, the narrow grip of a close-grip bench press really helps take load off of the shoulders. This can make it a good alternative for other pushing exercises that bring any shoulder pain or discomfort.
How to Perfect Your Close-Grip Bench Press Form
Alright, let's break this down step by step ... because form is everything with the close-grip bench press.
Similar to a traditional bench press, you'll need a barbell and a bench. Load the barbell with an appropriate amount of weight and get ready to set up. Side note: it's always best to start with lighter weight to gauge how much is comfortable for you.
Setup:
1. Lie back on the bench with your feet flat on the floor on either side of the bench.
2. Reach above your chest to position your hands just inside shoulder width on the barbell.
3. Keep your shoulders pulled back and down before you get started and maintain a slight arch in your lower back.
The Movement:
1. Unrack the bar by pushing your arms out straight and bringing the bar above your chest.
2. Lower the bar slowly to your lower chest, right above your abdomen. Make sure to keep your elbows close to your body.
3. Press the bar off your chest by pushing through your triceps and chest.
4. Lock out your arms at the top and repeat for reps.
Imagine trying to bend the bar as you press. This cue can help maintain proper elbow position throughout the movement.
Common Close-Grip Bench Press Mistakes
I've seen plenty of people butcher this exercise, and I don't want you to fall into the same traps. Here are the biggest mistakes I see with this exercise pretty regularly:
Having Too Narrow of a Grip
Your hands shouldn't be touching. Doing so can put a lot more stress on your wrists than is necessary.
Flaring Your Elbows Outward
Make sure to keep your elbows tucked-in close to your body at all times. This isn't a normal bench press. Keeping your elbows in closer can help with better tricep activation.
Bouncing the Bar of Your Chest
Controlled movement is key for a lot of exercises. This can be especially true with the close-grip bench press. To maximize its strength and muscle-building potential, don't bounce the bar off your chest for momentum.
Using Too Much Weight
Check your ego at the door and focus on form first. This is something I recommend with any exercise!
Variations to Level Up Your Close-Grip Bench Press Game
Once you've mastered the basic close-grip bench press, here are some variations to keep things interesting...
Close-Grip Dumbbell Press
This variation is one of my favorites! Especially if it's a crowded day at the gym and the benches are taken, it's a go-to. All you'll need is a set of dumbbells and a bench.
I would be careful if you are using dumbbells with rounded ends. Hex dumbbells are best in this instance for safety. The flat edges help keep the dumbbells together and avoid any movement as you're pressing them together.
Here's how to do this variation:
1. Lie back on a flat bench with a dumbbell in each hand. Hold the dumbbells at your chest with your palms facing each other and the dumbbells pressed together.
2. Plant your feet on either side of the bench on the ground. Make sure to maintain a slight arch in your lower back and puff your chest out.
3. Squeeze your shoulder blades together and keep your elbows tucked to your sides as you press the dumbbells above your chest.
4. Squeeze your triceps and chest at the top before slowly lowering the weight back to your chest.
5. Repeat this for reps.
Pro Tip: Start with lighter weights than you'd use for a standard dumbbell press.
Close-Grip Floor Press
This variation of the close-grip bench press is fantastic for developing lockout power. You only need a pair of dumbbells.
The floor press eliminates leg drive and limits range of motion. This makes it perfect for focusing on pure pressing power.
This is another time when I would recommend using hex dumbbells over rounded ones.
Here's how to nail it:
1. Lie with your back flat on the floor. Bend your knees and plant your feet flat on the floor as well.
2. Grab a dumbbell in each hand and hold them together at your chest, palms facing each other. Keep your upper arms fixed to your side and on the floor.
3. Press the dumbbells above your chest with your triceps and chest.
4. Lock out your arms at the top and squeeze your chest.
5. Lower the dumbbells back to your chest, bringing your upper arms back to the floor.
6. Repeat this for reps.
Close-Grip Incline Bench Press
Want to really target those upper chest fibers while still hammering your triceps? This variation has you covered. You'll need a barbell and an incline bench.
Here's the exact technique I use:
1. Lie back on an incline bench with your feet flat on either side of the floor.
2. Reach up to grip the bar just inside shoulder width. Ensure your head, upper back, and glutes contact the bench.
3. Unrack the bar by fully straightening your arms and position the bar over your upper chest. Keep your shoulders pulled back and down and maintain a slight arch in your lower back.
4. Lower the bar to your upper chest while keeping your elbows tucked at about a 45-degree angle.
5. Press the bar back up, squeezing your triceps and chest at the top.
6. Repeat this for reps.
Seeing the Best Results with the Close-Grip Bench Press
The close-grip bench press can be a great exercise for building strength and muscle. As I mentioned, it's one of my staple exercises on an upper-body push day.
It's also a great way to put more of an emphasis on your triceps and less on your chest and shoulders. At the end of the day though, one exercise isn't going to make or break the results and progress you see.
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