Barbell Close-Grip Bench Press
A bench press with a shoulder-width grip that shifts more of the work to the triceps while still training the chest.
IntermediateCompoundBarbellTricepsChestPush
Last updated: November 4, 2026
Exercise Profile
- Target Muscle
- Triceps Brachii
- Body Part
- Upper Arms, Chest
- Equipment
- Barbell, Flat Bench, Rack
- Category
- Compound
- Skill Level
- Intermediate
- Movement
- Horizontal Push
- Also Known As
- CGBP, Narrow-Grip Bench Press
- Est. Calories
- 2–4 kcal per setEstimate for a 70 kg person, 30–60 second set
Quick Answer
The close-grip bench press is a compound pressing lift that targets the triceps while also working the chest and front shoulders. Lie on a flat bench, grip the bar about shoulder-width apart, lower it to your lower chest with elbows tucked, then press back to lockout. Use 3 to 4 sets of 6 to 10 reps.
How to Do the Barbell Close-Grip Bench Press
- 1
Set up on the bench
Lie on a flat bench with your eyes under the bar, feet flat on the floor, and shoulder blades pulled back and down.
- 2
Take a shoulder-width grip
Grip the bar with hands about shoulder-width apart, wrists stacked over your forearms.
- 3
Unrack and hold over the shoulders
Lift the bar out of the rack and hold it with arms straight above your shoulders.
- 4
Lower with elbows tucked
Lower the bar under control to your lower chest, keeping your elbows close to your sides rather than flared out.
- 5
Press to lockout
Press the bar back up until your elbows are straight, keeping your back and glutes on the bench.
What Muscles Does the Barbell Close-Grip Bench Press Work?
Primary
- Triceps Brachiiextends the elbows and does more of the work than in a standard-grip bench press.
Secondary
- Pectoralis Majorstill contributes to pressing the bar up from the chest.
- Anterior Deltoidassists the press at the shoulder.
- Serratus Anteriorhelps stabilize the shoulder blades.
- Forearm Flexors and Extensorskeep the wrists stable under the bar.
How Many Sets and Reps Should You Do?
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle Growth | 3–4 | 8–12 | 90 sec–2 min sec |
| Strength | 3–5 | 4–6 | 2–3 min |
| Endurance | 2–3 | 12–15 | 60 sec |
| Beginner | 2–3 | 8–10 | 90 sec |
Common Mistakes That Reduce Results
✕
Gripping Too Narrow
Hands touching or a few inches apart bend the wrists back and strain the elbows. A shoulder-width grip still loads the triceps without that stress.
✕
Flaring the Elbows
Letting the elbows drift wide moves the work back toward the chest and shoulders. Keep them tucked close to your torso as the bar lowers.
✕
Lowering to the Upper Chest
With a narrow grip and tucked elbows, the bar naturally lands lower on the chest. Lowering too high can strain the shoulders.
✕
Bouncing off the Chest
Rebounding the bar uses momentum instead of muscle. Touch the chest lightly and press.
✕
Bent Wrists
Wrists folded backward under load irritate the joint. Keep the bar over your forearms.
Tips for Better Results
✓
Use It as a Triceps Strength Builder
The close grip lets you load the triceps more heavily than most isolation exercises, so it works well early in a push or upper-body session.
✓
Keep Safety Pins or a Spotter
As with any barbell bench press, set safety arms just below chest height or train with a spotter.
✓
Squeeze the Bar Hard
A firm grip helps keep the wrists straight and the bar steady.
✓
Keep the Same Setup as Your Bench Press
The shoulder blade position, foot placement, and brace stay the same. Only the grip width and elbow path change.
Modifications and Progressions
▼ Easier
Close-Grip Push-Up
Placing your hands under your shoulders with elbows tucked trains the same pattern with body weight.
▼ Easier
Smith Machine Close-Grip Bench Press
The fixed bar path removes the balancing demand so you can focus on elbow position.
▲ Harder
Paused Close-Grip Bench Press
Pausing for 1–2 seconds on the chest removes the stretch reflex and makes the press off the chest harder.
▲ Harder
Close-Grip Floor Press
Pressing from the floor stops each rep when the upper arms touch the ground, making the triceps-heavy top half of the press do most of the work.
Barbell Close-Grip Bench Press Alternatives
Barbell Bench Press
Pectoralis Major 
Barbell Lying Triceps Extension
Triceps Brachii Frequently Asked Questions
How close should my grip be?
About shoulder-width is enough for most lifters. Going much narrower adds wrist and elbow stress without a clear benefit.
Is the close-grip bench press a chest or triceps exercise?
Both, but it shifts more work to the triceps than the standard bench press. The chest and front delts still help press the bar.
Will it improve my regular bench press?
It can, because it strengthens the triceps, which help lock out the bar. Many strength programs use it as a bench press assistance lift.
Can I use an EZ bar instead?
Yes. An EZ bar's angled grip can feel easier on the wrists for some lifters, though it is harder to rack on some benches.
How much weight can I expect to lift?
Most lifters use somewhat less weight than on their regular bench press. Start light and build up over a few sessions.
If you have an existing injury or medical condition, check with your doctor before adding this exercise to your training.