Close-Grip Bench Press
The close-grip bench press is the heaviest compound tricep exercise. Narrowing your grip shifts the load from the chest to the triceps while still allowing heavy loading for maximum strength gains.
How to Perform
Grip the bar at shoulder-width or slightly narrower — not so close that your wrists hurt.
Retract shoulder blades and set up as you would for a normal bench press.
Lower the bar to your lower chest, keeping elbows tucked close to your body.
Press up to lockout, focusing on extending your elbows.
The bar path is straight up, not back toward your face.
Common Mistakes to Avoid
Gripping too narrow, which stresses the wrists.
Flaring the elbows — keep them at 30-45 degrees from your body.
Bouncing the bar off the chest.
Muscle Activation
Variations
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