Triceps
Close Grip Bench Press
The Close Grip Bench Press is a strength exercise with a barbell for your triceps. Share of the load in the Zulta muscle model: mid chest 27%, triceps (lateral head) 15% and front delts 13%.
Also known as: cgbp, close grip bench
How to do it
- Lie on a flat bench with your eyes under the bar and feet flat on the floor.
- Grip the bar with your hands about shoulder-width apart and set your shoulder blades.
- Unrack the bar and hold it over your shoulders with straight arms.
- Lower the bar to your lower chest, keeping the elbows close to your sides.
- Press back up until the arms are straight.
Tips
- Keep the forearms vertical at the bottom so the triceps can drive the bar.
- A shoulder-width grip is close enough: narrower mostly strains the wrists.
Common mistakes
- Gripping so narrow that the hands touch.
- Flaring the elbows out on the way up.
- Letting the wrists bend back under the bar.
Muscles worked by the Close Grip Bench Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A narrow grip or lockout range raises triceps demand (Lehman 2005). Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Close Grip Bench Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Close Grip Bench Press work?
Mainly the mid chest and triceps (lateral head). The front delts, upper chest, triceps (medial head), lower chest and triceps (long head) assist.
Is the Close Grip Bench Press good for beginners?
Yes. The Close Grip Bench Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Close Grip Bench Press?
For example the Board Press, Close Grip Floor Press and Pin Press. They train mostly the same muscles.
How do you make the Close Grip Bench Press harder?
Add weight or reps, or move on to the Board Press and Close Grip Floor Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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