Skip to content

Close Grip Bench Press


Close Grip Bench Press
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Chest and Shoulders 

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Triceps

Close Grip Bench Press Overview

The close grip bench press is a variation of the traditional bench press that targets the muscles in your chest more effectively. This exercise can be performed with either a barbell or dumbbells, and is a great way to add variety to your workout routine.

How to Do It

  1. Lie on the bench with your feet flat on the floor.
  2. Grip the barbell with your hands placed closer than the standard bench press, almost shoulder-width apart. 
  3. Engage your core and squeeze your shoulder blades together to get into position.
  4. Lower the bar in a slow, controlled way.
  5. Press up with power, and slowly return to the starting position.
  6. Keep your elbows close to your sides: this is better for tricep engagement.

Tips on Close Grip Bench Press

  1. Do not place your hands too close; it can injure your wrists because the weight will become too unstable for you.
  2. Start with light weights; master stability through it and then increase the load.

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Write a comment

Please note, comments must be approved before they are published

Comment are moderated
  • 10 Simple Yet Best Habits to Help You Get Leaner in 2023

    Here is a famous proverb "A healthy body has a healthy mind." Now the question is whether a lean body comes in the...

  • 6 Expert-Recommend Ways to Think Positive & Embrace Self-Love in 2023

    It's no secret that thoughts and feelings of negativity and self-loathing plague many of us. It can be easy to fal...

  • 10 High-Protein Snacks That are Perfect for New Year's Resolutions
  • 10 Best Foods to Boost Your Daily Protein Intake in 2023

    If you're looking for the best way to boost your daily protein intake in 2023, you've come to the right place! Pro...

  • Beef Up Your Bench Press - 10x3 Workout Program
  • How to Strengthen Your Shoulders and Get the Muscles You Want

    One of the primary goals for a gym enthusiast is getting broader shoulders. It doesn't only enhance the overall ap...

  • 8 Fast Bodyweight Exercises for Weight Loss
  • Ice Cold Baths for Quick Fat Burn — Fact or Myth?

    History tells us that people from different cultures worldwide have been using ice-cold baths for various health b...

  • New Research Reveals a Startling Correlation Between Sleeping Pill Use & Heightened Risk of Developing Dementia
  • Do You Live in a 'Food Swamp'?
  • Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.

    Only in the DMoose App.

    Get exclusive access, member rewards, and more.