- EquipmentBarbell
- PatternPush
- Reps5 to 12 reps
- Joint loadShoulder and Wrist
Lie on a flat bench under the bar and grip it about shoulder width apart. Set your shoulder blades back and your feet flat.
First cueKeep the elbows tucked.
How to do the Close-Grip Bench Press
Set up. Lie on a flat bench under the bar and grip it about shoulder width apart. Set your shoulder blades back and your feet flat.
- Unrack the bar and hold it over your chest.
- Lower it to your lower chest, keeping the elbows close to your sides.
- Press back up to straight arms.
Form cues
- Keep the elbows tucked.
- Keep the wrists straight.
- Touch the chest lightly.
Common mistakes
- Gripping so narrow that the wrists bend.
- Flaring the elbows.
Take care. Use a spotter or set safety arms when the weight is heavy.
Muscles worked
Main target: Triceps. The triceps covers the back of the upper arm in three heads. It straightens the elbow, so it works in every press and push-up.
On the way: Chest and Front delts.
Its other side: Upper back, Lats and Rear delts, in the horizontal push and pull pattern.
Its other side: Lats and Traps, in the overhead press and pull pattern.
What to pair it with
Movements that round out a workout with the Close-Grip Bench Press, from the same catalog the StatBlockFit app logs.
- Barbell Curl Superset partner: it trains the other side of the arms pattern, so the two can alternate.
- Upright Row Same push session: it trains the side delts.
A complete workout around it
4 movements, the Close-Grip Bench Press first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Close-Grip Bench Press 3 × 5 to 12 reps
- Barbell Curl 3 × 6 to 15 reps
- Upright Row 3 × 8 to 15 reps
- Dumbbell Fly 3 × 8 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Diamond Push-Up
Bodyweight
Gym or cable swap
Triceps Pushdown
Cable
Less load on the shoulder
Triceps Pushdown
The Close-Grip Bench Press loads the shoulder by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Barbell Bench Press.
Other variations of the Barbell Bench Press: Incline Barbell Bench Press, Decline Barbell Bench Press, Smith Machine Bench Press, Machine Chest Press, Dumbbell Bench Press and Floor Press.
Do before it: Band Pull-Apart (shoulder blades), Shoulder Dislocate (shoulder range) and Push-Up (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Close-Grip Bench Press is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Close-Grip Bench Press?
Set up: Lie on a flat bench under the bar and grip it about shoulder width apart. Set your shoulder blades back and your feet flat. Steps: 1. Unrack the bar and hold it over your chest. 2. Lower it to your lower chest, keeping the elbows close to your sides. 3. Press back up to straight arms. Form cues: Keep the elbows tucked. Keep the wrists straight. Touch the chest lightly. Common mistakes: Gripping so narrow that the wrists bend. Flaring the elbows. Take care: Use a spotter or set safety arms when the weight is heavy.
What muscles does the Close-Grip Bench Press work?
It trains the triceps as its main target and works the chest and front delts on the way.
What can I do instead of the Close-Grip Bench Press?
At home: Diamond Push-Up. In a gym: Triceps Pushdown. With less load on the shoulder: Triceps Pushdown. Each trains the same main muscle.
What should I pair the Close-Grip Bench Press with?
Good partners in the same workout are Barbell Curl and Upright Row.
How heavy should the Close-Grip Bench Press be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.