Barbell
Close-grip bench press
Close-grip bench press mainly works your triceps. It also helps your chest and front shoulders.
Step by step
- Lie back, hands about shoulder width on the bar.
- Lower the bar to mid chest, elbows close to your sides.
- Press up until your arms are straight.
What you should feel
A strong effort in the back of your arms and inner chest; your wrists and elbows should not hurt.
Common mistake
Gripping too narrow hurts the wrists; use shoulder width and keep your wrists straight.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Close-grip push-upTriceps, Chest
Triceps pushdownTriceps
DipsTriceps, Chest
Overhead dumbbell triceps extensionTriceps
Bench dip (chair)Triceps
Rope pushdownTricepsQuestions
What muscles does the close-grip bench press work?
Close-grip bench press mainly works your triceps. It also helps your chest and front shoulders.
Can I do the close-grip bench press at home?
Not easily, it needs this: barbell. At home, try instead: close-grip push-up, dips, and overhead dumbbell triceps extension.
How many sets and reps of the close-grip bench press?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
JOGO Fuel
Get a training plan built around your goal
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start free