The close-grip bench press is a bench press with a narrower, shoulder-width grip and tucked elbows. That setup shifts the emphasis toward the triceps while still training the chest — making it one of the best compound lifts for building strong, muscular arms.
The close-grip bench press is a compound horizontal push that biases the triceps while still training the chest (pectoralis major) and front deltoids. You use a grip about shoulder-width apart — not so narrow that your wrists hurt — and keep your elbows tucked as you lower the bar to your lower chest and press back to lockout. Because the elbows do more of the work, it's a favorite for adding triceps strength and size, and it carries over to your regular bench press lockout.
The close-grip bench press is a compound lift, so it trains several muscles at once. The narrower grip and tucked elbows push more of the work onto the triceps, but the chest and front shoulders still contribute, while the upper back and legs stabilize you on the bench.
| Role | Muscles | What they do in the lift |
|---|---|---|
| Primary mover | Triceps brachii | Extend the elbows to drive the bar up and lock it out |
| Assisting | Pectoralis major | Helps push the bar away from the chest |
| Assisting | Anterior deltoid | Contributes off the chest as the bar leaves the bottom |
| Stabilizers | Upper back, forearms, legs | Keep the shoulders set and the body braced under load |
Step-by-step form for the close-grip barbell bench press. If you're new, start light and consider using a spotter or safety pins.
If you want to train the triceps or the pressing pattern with a different emphasis or equipment, these are the common swaps:
The close-grip bench press fits any push, upper-body or arm day, often as a second press after your main bench. General starting points:
| Goal | Sets × reps | Notes |
|---|---|---|
| Strength | 3–5 × 4–6 | Heavier load, longer rest (2–3 min), leave a rep or two in reserve on most sets |
| Muscle size | 3–4 × 8–12 | Moderate load, controlled tempo, train close to failure on the last set |
| Frequency | 1–2× / week | Progress by adding a little weight or a rep when you hit the top of the range |
Use the close-grip bench alongside the standard bench press and finish your triceps with skullcrushers. A structured plan like Push Pull Legs gives it a natural home.
Log every close-grip bench set — weight, reps, and an RPE value — in LiftHero, and it charts your progressive overload and flags personal records so you can watch your triceps strength climb over the weeks. You can add warm-up sets, supersets and rest-timer holds, then drop the lift into a saved routine so it's ready the next time you train. LiftHero records what you log; it doesn't diagnose your form.
It biases the triceps, which do most of the elbow extension, while still training the chest (pectoralis major) and front deltoids. The upper back and legs stabilize the lift.
About shoulder-width, roughly index fingers on the edge of the knurling. You don't want the hands touching or so narrow that the wrists hurt — a shoulder-width grip biases the triceps without stressing the wrists.
Yes. Tucking the elbows and narrowing the grip increases the elbow-extension demand, making it one of the most effective compound movements for triceps strength and size while still loading the chest.
Both build triceps. The close-grip bench is a heavier compound press that also trains the chest; skullcrushers isolate the triceps through a longer stretch. Many lifters do the close-grip bench first and finish with skullcrushers.
For strength, about 4–6 reps across several sets; for size, about 8–12. Most lifters do 2–4 working sets, once or twice per week.
Track your press, watch your PRs climb, and run a real program — free on iOS.
Download on theApp StoreFree to start · No interruptive ads · 14-day Hero trial
This guide is educational and not medical advice. Consult a qualified coach or medical professional before starting or changing a training program.
By Meitar Lazimi, founder of LiftHero · Last updated July 9, 2026.