Close-Grip Bench Press
The close-grip bench press is a horizontal push exercise that primarily trains the triceps, with the pecs and front delts assisting. Equipment: barbell and bench. Suited to intermediate lifters.
- Primary muscles
- Triceps
- Secondary muscles
- pecs and front delts
- Muscle group
- arms
- Equipment
- barbell and bench
- Movement pattern
- Horizontal Push
- Difficulty
- Intermediate
- Also searched as
- close grip bench press, close grip bench, close-grip bench
Complete close-grip bench press guides
- Proper formClose-grip Bench Press: Proper Form, Step by StepStep-by-step form guide for the close-grip bench press: setup, grip, breathing, tempo, common mistakes and fixes. Safety-first coaching for lifters.
- Muscles workedClose-grip Bench Press: Muscles Worked and AlternativesClear, evidence-aware look at which muscles the close-grip bench press trains, where it fits in a program, plus 3–4 alternatives and when to choose them.
- Sets and repsHow Many Sets and Reps for the Close‑Grip Bench Press?Clear, evidence-consensus ranges for sets, reps, intensity and progression for the close‑grip bench press by goal (strength, hypertrophy, endurance).
- Common mistakesThe Most Common Close-grip Bench Press Mistakes (and How to Fix Them)Identify the 6 most common close-grip bench press mistakes, why they happen, how they reduce gains or raise injury risk, and one concrete, coachable fix for each.
- At-home alternativesClose‑Grip Bench Press Alternatives at Home (Minimal Equipment)Four to five at-home substitutes for the close‑grip bench press using bodyweight, dumbbells, or bands — what each keeps, what it loses, and when to go to a gym.
Related exercises
Train the same muscles or the same movement pattern.
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