Close Grip Bench Press
The Close Grip Bench Press is a compound upper body pressing exercise performed with hands positioned narrower than shoulder-width, emphasizing triceps development and pressing strength while reducing chest involvement. This intermediate to advanced variation is ideal for strength and conditioning professionals and fitness enthusiasts seeking improved triceps strength and pressing power. The narrow grip shifts mechanical demand toward the triceps and anterior deltoids.
NASM's evidence-based approach emphasizes multi-angle pressing for comprehensive upper body development. The close grip bench press improves triceps strength, develops pressing power, and translates to improved pressing capability and athletic performance.
How to Perform the Close Grip Bench Press
Step 1: Setup
Lie on a flat bench with your back firmly against the backrest and feet flat on the floor. Position your grip slightly narrower than shoulder-width apart.
Step 2: Brace/Position
Grip the bar with hands positioned closer together than traditional bench press. Engage your core, retract your shoulders, and maintain a neutral spine throughout the movement.
Step 3: Execute/Drive
Press the bar upward in a controlled manner, extending your arms without locking out your elbows. Focus on triceps contraction throughout the pressing phase.
Step 4: Return/Descent
Lower the bar with control back toward your chest, maintaining tension in the triceps and chest muscles. Stop just above your chest to maintain continuous muscular tension.
Muscles Worked
Primary Muscles:
- Triceps Brachii – primary mover with greater involvement due to narrow grip
- Pectoralis Major – assists in pressing motion though less involved than traditional bench press
Secondary Muscles:
- Anterior Deltoid
- Pectoralis Minor
- Serratus Anterior
Common Mistakes
- Excessive spinal flexion during the pull, which compromises spinal stability and increases injury risk
- Allowing the bar to drift away from your body, which increases lower back stress
- Poor positioning with shoulders behind the bar, which makes the lift mechanically difficult
- Jerky movements or excessive momentum, which reduces force production and safety
- Using excessive weight that compromises spinal position or technique
Close Grip Bench Press Variations
As part of NASM’s evidence-based approach to movement and strength training, the barbell deadlift reinforces proper movement mechanics essential to long-term performance and injury prevention. NASM-certified personal trainers use the Optimum Performance Training (OPT) model to integrate exercises like the barbell deadlift into individualized programs based on each client’s assessment results.
Ready to make fitness Your Career?
FAQs
What grip width is appropriate for close grip bench pressing?
Position hands slightly narrower than shoulder-width apart, typically 10-15 inches apart depending on frame size. Avoid extremely narrow grips that compromise shoulder safety and increase wrist stress.
How does close grip benching compare to traditional bench press?
Close grip benching emphasizes triceps and anterior deltoids more than traditional pressing. Traditional pressing better develops chest muscles. Both variations are valuable for comprehensive upper body development.
What weight should be used for close grip bench pressing?
Close grip pressing typically uses lighter weight than traditional bench pressing due to reduced leverage and increased triceps demand. Start conservatively and increase weight as strength and technique improve.