Close-Grip Bench Press

Close-Grip Bench Press: The Power Move for Massive Triceps

Every serious lifter knows that big arms don’t come from curls alone — they’re built on pressing power. The triceps make up nearly two-thirds of upper arm mass, and the Close-Grip Bench Press (CGBP) is one of the most effective compound lifts for developing that dense, horseshoe-shaped triceps look while also improving overall pressing strength.

From a bodybuilding standpoint, this lift is the bridge between strength and aesthetics — a compound movement that hammers all three triceps heads while reinforcing the chest, shoulders, and even the core. It’s a staple for anyone chasing thicker arms, a stronger lockout, or a bigger bench press.

Whether you’re training for muscle growth, pressing performance, or both, mastering the close-grip bench will transform your triceps — and your upper body as a whole.

Muscles Worked

Primary:

• Triceps brachii (long, lateral, and medial heads)

Secondary:

• Pectoralis major (inner and lower portions)
• Anterior deltoids
• Core stabilizers

👉 Compared to the standard bench press, the close-grip variation shifts the load away from the chest and onto the triceps, especially through the mid to top half of the range of motion.

Why Every Bodybuilder Should Do Close-Grip Bench Presses

1. Builds Triceps Thickness and Density
   • The close-grip position forces your triceps to take the brunt of the load, building dense muscle mass and strength.
2. Improves Pressing Strength
   • The movement strengthens the lockout portion of the bench press, helping you push heavier loads in both flat and incline presses.
3. Develops Arm Symmetry
   • Unlike isolation movements, it works all three triceps heads in unison, creating balanced growth and a more powerful look from every angle.
4. Functional Compound Benefit
   • Strengthens supporting muscles (chest, delts, core) for a stable and athletic upper body.
5. Joint-Friendly Alternative
   • When done correctly, the close grip can reduce shoulder strain often associated with wide-grip benching.

How to Perform the Close-Grip Bench Press

Setup

1. Bench and Bar Placement
   • Set up on a flat bench with the bar positioned above your eyes when unracked.
2. Grip Width
   • Grip the bar slightly narrower than shoulder width — about 14–16 inches apart.
   • Wrists should remain straight above the elbows at the bottom of the lift.
3. Body Position
   • Feet flat on the floor for stability.
   • Slight arch in the lower back; shoulder blades retracted.
   • Keep glutes and upper back firmly on the bench.

Execution

1. Unrack the Bar
   • With arms extended, take a deep breath and brace your core.
   • Bring the bar over your lower chest or upper abs.
2. Lower Phase
   • Control the descent — 2–3 seconds.
   • Keep elbows tucked at about 45° to your torso.
   • Lower until the bar gently touches your lower chest or sternum.
3. Press Phase
   • Drive through your palms and extend the arms, pressing up and slightly back toward the start position.
   • Exhale as you lock out, squeezing the triceps hard at the top.
4. Lockout & Reset
   • Don’t hyperextend elbows — just a firm, full contraction.
   • Pause briefly, then begin the next rep under control.

Breathing

• Inhale as you lower the bar.
• Exhale during the press and lockout.

Key Form Cues

✅ Wrists stacked directly over elbows.
✅ Elbows tucked, not flared.
✅ Bar path slightly diagonal — down toward the sternum, up toward the rack.
✅ Core braced and feet planted.
✅ Controlled tempo; avoid bouncing off the chest.

Common Mistakes and Fixes

Variations and Alternatives

1. Smith Machine Close-Grip Press
   • Excellent for beginners or for controlled hypertrophy work.
   • Allows strict form and reduced stabilization demands.
2. Incline Close-Grip Bench Press
   • Hits the upper triceps and front delts more directly.
   • Great for arm detail and upper chest crossover.
3. Decline Close-Grip Bench Press
   • Stronger lockout position; emphasizes the lateral head of the triceps.
4. Close-Grip Dumbbell Press
   • Dumbbells allow natural wrist rotation and deeper stretch.
5. Floor Press (Close Grip)
   • Shortened range of motion; overloads triceps lockout.
   • Excellent accessory for powerlifters.
6. Board Press / Partial Reps
   • Great for strengthening the top portion of the lift.

Programming Guidelines

For Strength (Performance Focus)

• Sets: 4–5
• Reps: 4–6
• Rest: 2–3 minutes
• Tempo: Controlled 2s eccentric, explosive concentric.
• Goal: Increase load gradually (progressive overload).

For Hypertrophy (Muscle Growth)

• Sets: 3–4
• Reps: 8–12
• Rest: 60–90 seconds
• Tempo: 2s down, 1s pause, 2s up.
• Goal: Constant tension and full contraction.

For Endurance / Pump Work

• Sets: 3
• Reps: 15–20
• Rest: 45 seconds
• Goal: Maximize metabolic stress and blood flow.

Integration into Training

Example Push Day

• Barbell Bench Press – 4×6
• Close-Grip Bench Press – 4×8
• Overhead Dumbbell Press – 3×10
• Cable Rope Pushdown – 3×12–15
• Lateral Raise – 3×15

Example Arm Day (Triceps Focus)

• Close-Grip Bench Press – 4×6–8
• Skullcrusher – 3×10
• Triceps Pushdown – 3×12–15
• Overhead Cable Extension – 3×15

Example Strength Split

• Day 1: Heavy Bench
• Day 3: Overhead Press
• Day 5: Close-Grip Bench Press (Accessory Strength Work)

Advanced Training Strategies

1. Reverse Pyramid Training
   • Start with heaviest set (4–6 reps), drop weight 10% each set, increase reps (6–8 → 8–10).
2. Paused Reps
   • Pause for 2 seconds at the bottom to eliminate momentum and build explosive drive.
3. Tempo Control
   • 3-second descent, 1-second pause, 1-second press — enhances time under tension.
4. Superset for Arm Growth
   • Pair with cable curls for an antagonistic pump:
     • Close-Grip Bench Press → Cable Curl (3 supersets of 10–12 each).
5. Rest-Pause Sets
   • Take a heavy set to near-failure, rest 15 seconds, then perform 2–3 mini-sets.

Bodybuilder’s Tips

💡 Elbow Tracking: Keep them tight but not pinned — slight flare at the top ensures full triceps contraction.
💡 Mind-Muscle Connection: Think “drive through the triceps,” not the chest. Visualize pushing the bar with your upper arms.
💡 Progression Matters: Treat this as a main lift, not an accessory — log your weights weekly.
💡 Finish with Isolation: Combine with overhead extensions or rope pushdowns to hit all three triceps heads.
💡 Grip Comfort: Use a false grip or slightly angled wrists if straight alignment causes discomfort.

Strength vs Aesthetic Focus

Practical Takeaways

• Use shoulder-width grip for optimal triceps engagement.
• Control the bar path — lower to lower chest, press back slightly.
• Avoid flared elbows; they shift load to shoulders.
• Start moderate in weight and focus on clean execution.
• Pair with isolation work for complete triceps development.
• Treat it as a primary lift on triceps or push days, not an accessory afterthought.

Conclusion

The Close-Grip Bench Press is one of the most powerful and underappreciated tools for arm growth and upper body development.

It builds slabs of triceps mass, improves pressing mechanics, and ties strength directly to aesthetics.

For bodybuilders, it’s the ultimate triceps compound — heavy enough to stimulate real muscle, technical enough to reward precision. And for lifters chasing performance, it’s the lift that unlocks your true pressing potential.

Build your triceps like you build your chest — with a barbell, focus, and progressive overload. Master the close-grip bench, and you’ll not only look stronger — you’ll be stronger.