Barbell Bench Press (Close Grip)

The tricep builder — develops lockout strength and tricep mass while being more shoulder-friendly than wide grip variations

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal)
Primary Muscles	Triceps
Secondary Muscles	Chest, Front Delts
Equipment	Barbell, Flat Bench, Rack
Difficulty	⭐⭐ Intermediate
Priority	🟡 Common

Movement Summary

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🎯 Setup

Starting Position

1. Bench position: Lie with eyes directly under the bar
2. Back arch: Create natural arch — squeeze shoulder blades together and down
3. Grip width: Hands shoulder-width apart (or slightly inside shoulder width)
4. Wrist position: Wrists stacked directly over elbows — vertical forearms critical
5. Foot placement: Feet flat on floor, knees at 90° or slightly tucked back

Equipment Setup

Equipment	Setting	Notes
Bar height	Arms slightly bent when gripping	Should unrack with minimal effort
Safety bars	Just below chest level	Essential for solo training
Bench position	Eyes under bar	Optimal unrack path

Setup Cue

"Hands shoulder-width, elbows tucked tight, wrists stacked — build a strong pressing column"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent with elbows tucked

1. Unrack and position bar over shoulders
2. Take a big breath and brace core
3. Lower bar with elbows tucked 20-45° from torso (NOT flared)
4. Keep wrists stacked over elbows throughout
5. Touch chest at or below nipple line (lower than wide grip)
6. Bar path is more vertical than standard bench

Tempo: 2-3 seconds

Feel: Triceps and chest loading, elbow flexion emphasized

Key difference: Elbows stay much closer to torso than standard or wide grip

⏸️ Touch Point

What's happening: Bar touches lower chest, triceps fully loaded

1. Light touch at lower sternum (below nipples)
2. Elbows remain tucked close to sides
3. Forearms should be vertical or nearly vertical
4. Maintain full-body tension
5. Feel triceps maximally stretched

Common error here: Elbows flaring out — defeats the purpose. Keep them tucked tight.

⬆️ Pressing

What's happening: Driving bar up with tricep emphasis

1. Drive bar straight up — more vertical than standard bench
2. "Push through the triceps" — they do 60-70% of work
3. Maintain elbow tuck throughout
4. Keep wrists stacked — don't let them collapse
5. Leg drive through the floor assists

Tempo: 1-2 seconds (controlled, powerful)

Feel: Triceps firing hard, chest assisting, strong lockout

🔝 Lockout

What's happening: Full elbow extension, bar over shoulders

1. Lock elbows completely — this is where close grip shines
2. Bar over shoulder joint (not over face)
3. Shoulder blades stay retracted
4. Feel triceps squeeze at top
5. Reset breath for next rep

Note: Lockout feels strong with close grip — this builds finishing strength

Key Cues

Primary Cues

• "Elbows at your sides" — prevents flaring, maximizes triceps
• "Punch straight up" — more vertical bar path than standard bench
• "Squeeze the triceps at lockout" — maximize contraction
• "Wrists over elbows" — maintains pressing efficiency

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up, no pause
Hypertrophy	3-2-2-1	3s down, 2s pause, 2s up, 1s squeeze
Lockout Strength	2-2-X-0	2s down, 2s pause, explosive up

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Brachii	Elbow extension — primary driver of the press	█████████░ 85%

Secondary Muscles

Muscle	Action	Activation
Pectoralis Major	Horizontal adduction — assists pressing, less than standard bench	██████░░░░ 60%
Anterior Deltoid	Shoulder flexion — assists pressing	█████░░░░░ 50%

Stabilizers

Muscle	Role
Lats	Control bar path, prevent drift
Rotator Cuff	Stabilize shoulder joint (less stress than wide grip)
Core	Maintain arch, transfer leg drive

Muscle Emphasis

Why close grip: Shifts emphasis from chest to triceps. Studies show 30-40% more tricep activation vs wide grip. Allows heavier loads than isolation exercises while targeting triceps. Also trains lockout strength for standard bench press.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Grip too narrow	Hands touching or very close	Wrist strain, unstable, less tricep work	Shoulder-width minimum
Elbows flaring	Elbows drift away from body	Becomes regular bench, misses triceps	Tuck elbows 20-45° from torso
Wrists bending back	Wrists collapse under load	Joint pain, power leak	Stack wrists over elbows
Touching too high	Bar touches upper chest	Changes mechanics, less tricep work	Touch at or below nipple line
Ego lifting	Using too much weight	Form breaks, elbows flare	Use 70-85% of regular bench weight

Most Common Error

Elbows flaring out — if your elbows drift more than 45° from your torso, you've turned this into a regular bench press. The close grip only targets triceps if you maintain strict elbow tuck.

Self-Check Checklist

• Hands shoulder-width or slightly narrower
• Elbows tucked 20-45° from torso throughout
• Wrists stacked over elbows (forearms vertical)
• Bar touches at or below nipple line
• Full lockout with tricep squeeze at top

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🔀 Variations

By Emphasis

Strength Focus

Variation	Change	Why
Pause Close Grip Bench	2-3s pause at chest	Builds starting strength, lockout power
Board Press (Close Grip)	1-3 boards on chest	Overload lockout, partial ROM strength
Pin Press (Close Grip)	Start from pins	Pure concentric lockout strength

Hypertrophy Focus

Variation	Change	Why
Tempo Close Grip Bench	4-5s lowering	Extended time under tension for triceps
Close Grip Spoto Press	1" pause above chest	Constant tension, no rest
Close Grip 1.5 Rep	Full rep + half rep	Extended set time, more volume

Lockout Strength

Variation	Change	Why
2-Board Close Grip	Reduce ROM with boards	Overload top range
Pin Press	Start from pins at mid-range	Pure lockout strength
Close Grip Floor Press	Lying on floor	Lockout focus, limits ROM

Grip Width Spectrum

Grip	Width	Emphasis	Best For
Very Close	Hands 6-8" apart	Very high tricep, wrist strain risk	Advanced lifters only
Close	Shoulder-width	High tricep, balanced	Most lifters (RECOMMENDED)
Moderate	1.5x shoulder width	Balanced chest/tricep	Standard bench press
Wide	2x shoulder width	Chest emphasis	Wide Grip Bench

Equipment Variations

Equipment	Exercise Name	Key Difference
Floor	Close Grip Floor Press	Reduced ROM, lockout focus
Dumbbells	Close Grip Dumbbell Press	Natural path, unilateral work
Swiss Bar	Swiss Bar Close Grip Press	Neutral grip, wrist-friendly
Bodyweight	Close Grip Push-Up	Anywhere, scalable

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM)	RIR
Strength	4-5	3-6	3-4 min	80-90%	1-2
Hypertrophy	3-4	8-12	2-3 min	65-75%	1-3
Lockout Work	4-6	3-5	3-5 min	85-95% (with boards/pins)	0-2
Endurance	2-3	15-20+	60-90s	50-60%	2-4

Load Expectations

Expect to use 70-85% of your standard bench press weight. If you bench 225 lbs, start with 155-190 lbs for close grip. This is normal — close grip is humbling.

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	After main pressing	Tricep accessory work
Push/Pull/Legs	Mid-to-late on push day	After standard bench or overhead press
Powerlifting	After competition bench	Builds lockout strength
Arm Specialization	Primary pressing movement	Main tricep mass builder

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	2-3 sets (build base first)
Intermediate	1-2x/week	3-4 sets
Advanced	2x/week	4-6 sets (varied intensity)

Progression Scheme

Progressive Overload

Close grip bench responds well to progressive overload. Add 2.5-5 lbs per session for beginners, weekly for intermediates. Microplates helpful for continued progress.

Use in Powerlifting

Application	How	Why
Lockout weakness	Close grip + board press	Overload lockout position
Tricep weakness	Close grip as main accessory	Builds tricep strength for standard bench
Deload weeks	Close grip at moderate weight	Maintains pressing while reducing shoulder stress

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Standard Bench Press	Build base pressing strength
Close Grip Push-Up	Bodyweight option, pattern learning
Close Grip Dumbbell Press	Need lighter loads, shoulder comfort
Machine Chest Press	Beginner to pressing movements

Progressions (Harder)

Exercise	When Ready	Link
Pause Close Grip Bench	Proficient with standard tempo
Board Press (Close Grip)	Ready for lockout overload
Weighted Dips	Advanced tricep mass builder
Close Grip Floor Press	Want lockout-specific work

Alternatives (Same Goal, Different Movement)

Tricep Focus

Alternative	Benefit
Weighted Dips	More ROM, bodyweight-based
Skull Crushers	Pure tricep isolation
Overhead Tricep Extension	Long head emphasis
JM Press	Hybrid press/extension movement

Lockout Strength

Alternative	Focus
Floor Press	Limited ROM, lockout only
Board Press	Adjustable partial ROM
Pin Press	Pure concentric lockout

Shoulder-Friendly

Alternative	Why
Swiss Bar Close Grip Press	Neutral grip reduces shoulder stress
Close Grip Dumbbell Press	Adjustable path for comfort
Dips (partial ROM)	Natural movement path

Home/Minimal Equipment

Alternative	Equipment
Close Grip Push-Up	Bodyweight only
Close Grip Dumbbell Press	Dumbbells only
Resistance Band Press	Bands only

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Elbow tendonitis	High stress on tricep tendons	Reduce load, use floor press (shorter ROM)
Wrist pain	Narrow grip stresses wrists	Don't go too narrow, use wrist wraps
Shoulder impingement	Less risky than wide grip, still present	Keep elbows tucked, may be good alternative
Previous tricep injury	Re-injury risk at heavy loads	Start light, gradual progression

Stop Immediately If

• Sharp pain in elbow (not muscle burn)
• Wrist pain or instability
• Clicking/popping in elbow with pain
• Tricep tendon pain near elbow
• Unable to maintain elbow tuck (form breakdown)

Spotter Guidelines

When Needed	How to Spot
Working above 85% 1RM	Stand behind, hands ready near bar
Training to failure	Essential — limited ability to grind reps
New to close grip	Watch for elbow flare, wrist collapse

Safe Failure

How to safely fail a close grip bench press:

1. With safety bars: Lower bar to safeties, slide out (always use these!)
2. With spotter: Call for help — spotter lifts from center of bar
3. Alone without safeties: Roll of shame — roll bar to hips, sit up
4. Never try to dump to one side — dangerous

Wrist Safety

Never go so narrow that your hands are touching or very close. This creates extreme wrist angles that can lead to injury. Shoulder-width is close enough for maximum tricep activation with safe wrist position.

Injury Prevention

Strategy	Implementation
Proper warm-up	2-3 warm-up sets, wrist mobility
Wrist wraps	Consider using for heavy sets (80%+ 1RM)
Don't go too narrow	Shoulder-width is narrow enough
Control the eccentric	Don't drop the bar — controlled lowering

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	~90-180°	🔴 High
Shoulder	Horizontal adduction, flexion	Moderate ROM	🟡 Moderate (less than wide grip)
Wrist	Stability under load	Minimal movement	🔴 Moderate-High

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Elbow	Full extension to ~90° flexion	Can touch chest comfortably	Should be fine for most people
Shoulder	Moderate horizontal extension	Can perform without impingement	Close grip is more forgiving
Wrist	Neutral under load	Can hold bar without pain	Use wrist wraps, don't go too narrow

Joint Health Note

Close grip is MUCH more elbow-intensive than wide grip. If you have elbow issues (tendonitis, golfer's elbow, etc.), be very conservative with load and volume. Consider floor press (reduced ROM) as an alternative.

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❓ Common Questions

How close should my hands be?

For most people, shoulder-width is optimal. Going narrower (hands 6-8" apart) doesn't significantly increase tricep activation but does increase wrist strain and instability. Start at shoulder-width and adjust slightly based on comfort.

Why am I so much weaker with close grip?

This is completely normal. Close grip uses 70-85% of your standard bench press weight. The narrower grip creates longer tricep moment arms (more mechanical disadvantage), and you lose chest contribution. Focus on building strength over time, not matching your regular bench numbers.

Should I do close grip instead of tricep isolation?

Close grip bench is excellent for tricep mass and strength, but it doesn't replace isolation entirely. Use close grip as your main tricep builder, then add 1-2 isolation exercises (skull crushers, pushdowns) for complete tricep development.

My wrists hurt with close grip. What should I do?

First, check that you're not going too narrow — shoulder-width is narrow enough. Second, ensure wrists are stacked over elbows (vertical forearms). Third, consider wrist wraps for support. If pain persists, use dumbbells or Swiss bar (neutral grip) instead.

Will close grip bench help my regular bench press?

Yes, especially if you have lockout weakness. Close grip builds tricep strength that transfers directly to the lockout portion of your standard bench. Many powerlifters use close grip as their primary bench assistance exercise.

Where should the bar touch my chest?

At or below the nipple line — lower than wide grip bench. The bar path is more vertical with close grip, so you'll naturally touch lower on your torso. If you touch too high (upper chest), you're not getting the full tricep activation.

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📚 Sources

Biomechanics & Muscle Activation:

• Lehman, G.J. (2005). The Influence of Grip Width and Forearm Pronation on Upper-Body EMG Activity — Tier A
• Barnett, C. et al. (1995). Effects of Variations of the Bench Press Exercise on EMG Activity — Tier A
• Green, C.M., Comfort, P. (2007). The Affect of Grip Width on Bench Press Performance — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Westside Barbell — Louie Simmons (Lockout/Board Press Programming) — Tier B
• NSCA Essentials of Strength Training and Conditioning — Tier A
• Stronger By Science — Greg Nuckols — Tier B

Technique:

• Starting Strength — Mark Rippetoe — Tier C
• Juggernaut Training Systems — Tier B
• Renaissance Periodization (Mike Israetel) — Tier B

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For Mo

When to recommend this exercise:

• User wants to build tricep mass and strength
• User has lockout weakness on standard bench press
• User is looking for shoulder-friendly pressing variation
• User wants compound tricep exercise (vs isolation only)

Who should NOT do this exercise:

• Acute elbow injury or tricep tendonitis → Suggest lighter isolation or rest
• Wrist injury or pain → Suggest Dips or Swiss bar variation
• Complete beginner → Suggest Standard Bench Press first to build base
• Severe shoulder impingement → May work, but monitor closely

Key coaching cues to emphasize:

1. "Elbows tucked tight — 20-45° from your body"
2. "Wrists stacked over elbows — build a column"
3. "Touch low on the chest — below the nipples"
4. "Squeeze the triceps at lockout"

Common issues to watch for in user feedback:

• "My wrists hurt" → Check grip width (not too narrow), consider wrist wraps
• "I don't feel my triceps" → Check elbow tuck (they're probably flaring), slow the eccentric
• "I'm way weaker than regular bench" → Normal! Should be 70-85% of standard bench
• "My elbows hurt" → Reduce load, check for tendonitis, may need rest or modification
• "Bar feels unstable" → May be too narrow, widen to shoulder-width

Programming guidance:

• Pair with: Rows, overhead press, bicep work (arm balance)
• Avoid same day as: Heavy overhead press, heavy standard bench (can do both, but close grip second)
• Typical frequency: 1-2x per week
• Volume: 3-4 sets is plenty — very demanding on triceps/elbows

Progression signals:

• Ready to add close grip when: Can bench press competently with good form
• Add weight: 2.5-5 lbs per session for beginners, weekly for intermediates
• Regress if: Elbow pain, form breakdown (elbows flaring), stalled 3+ weeks

Special uses:

• Powerlifting: Primary lockout builder, use board press variation for overload
• Bodybuilding: Main compound tricep mass builder, combine with isolation
• Deload: Less shoulder stress than wide grip, good for recovery weeks

Important notes:

• This is a TRICEP exercise that happens to use chest/shoulders, not a chest exercise
• Elbow health is paramount — don't push through pain
• Most people shouldn't go narrower than shoulder-width
• Expect 70-85% of regular bench weight — don't ego lift

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Last updated: December 2024