How to do a Close-Grip Bench Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Barbells
Flat Bench
Workouts with Close-Grip Bench Press
Instructions for Proper Form
Close Grip Bench Press is a triceps focused variation on the standard Bench Press. By bringing your hands closer together, you reduce the amount of tension in your chest, and place more of that tension on your triceps. This is a great exercise for working a little bit more triceps into your chest days.
- Lie your back onto a bench while squeezing your shoulder blades together and place your heels firmly on the ground underneath your knees.
- The bench should be in contact with your head, shoulders, and butt.
- Grab ahold of the barbell just inside shoulder-width apart before unracking the barbell so that your arms are extended over your chest.
- Keeping your core braced, descend the barbell to your chest by flexing your elbows grazing them past your torso.
- Gently touch the bottom of your chest with the barbell before exhaling the barbell back to the starting position.
Tips & FAQs
Close-Grip Bench Press is also known as:
- CG Bench Press
- Narrow-Grip Bench Press
- Close-Grip Chest Press
Common Form Mistakes
Bouncing the Bar
Bouncing the bar off your chest can help you lift heavier weights, but it increases your risk of injury, and makes the exercise less effective. Focus on slowly lowering the bar, and gently tapping your chest at the bottom of the movement.
Weight & 1 Rep Max Calculator
Average Close-Grip Bench Press standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps50lbs1 Rep Max65lbs
- intermediate8reps60lbs75lbs
- advanced8reps80lbs100lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Close-Grip Bench Press
1. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 34,446 TIMESThis is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.
- Intermediate
- Triceps
- Rope Cable
2. Seated Tricep Press
97.4 mSCORESWAPPED 21,169 TIMESSeated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.
3. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 19,526 TIMESDumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.
4. Cable Tricep Pushdown
97.9 mSCORESWAPPED 16,054 TIMESThis is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.
5. Skullcrusher
97.2 mSCORESWAPPED 13,524 TIMESSkullcrushers are an isolation exercise that targets the triceps. By laying back on a bench, you prevent yourself from swaying or leaning into the movement in order to help you move the weight. An EZ-Bar helps you find a comfortable grip, while still adding stability to the movement similar to a barbell variation.
6. Bench Dip
93.8 mSCORESWAPPED 12,690 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
7. Dip
93.9 mSCORESWAPPED 12,595 TIMESDips are a compound, bodyweight triceps exercise, and an incredibly common exercise. The exercise requires you to raise and lower yourself in a suspended position by flexing and extending your arms. With the standard variation, this is mostly accomplished by engaging your triceps, however other variations can shift this to be more of a chest exercise.
8. Dumbbell Kickbacks
93.7 mSCORESWAPPED 10,279 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.
9. Smith Machine Close-Grip Bench Press
70.5 mSCORESWAPPED 9,054 TIMESUtilizing the Smith Machine for a close-grip bench press ensures precise control and stability, allowing for focused effort on the triceps, along with the chest and shoulders. The close grip emphasizes tricep engagement, making it a powerful exercise for building strength and muscle definition in the arms. It's suitable for lifters at all levels seeking to improve their pressing power and tricep size.
10. Machine Tricep Dip
92.9 mSCORESWAPPED 8,254 TIMESMachine Tricep Dips are a variation on the more standard Dip. This is a compound movement that primarily targets your triceps. By using a machine, you restrict your range of motion, and add more stability to the movement. This allows you to focus on exertion rather than stabilizing the movement. Because you’ll also be using a weight stack instead of bodyweight, you can have more control over your resistance. This is a great exercise for anyone looking to work towards performing full bodyweight dips, or just building muscle mass and strength in your triceps.