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Horizontal Push Barbell Intermediate Compound Video

How to do the Close-Grip Bench Press

Primary: Triceps, Chest · also works Front Delts. Also called: narrow grip bench press.

Demo video: Close-Grip Bench Press · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lie on a flat bench and grip the bar at about shoulder-width, not narrower.

  2. 2

    Pull your shoulder blades back and down and plant your feet.

  3. 3

    Unrack the bar and lower it under control to your lower chest with your elbows tucked close to your body.

  4. 4

    Press the bar back up until your elbows are fully extended.

Coaching cues

  • Shoulder-width is close enough; a very narrow grip strains the wrists
  • Keep elbows tucked along your ribs
  • Keep your wrists stacked over your forearms

Common mistakes

  • Gripping too narrowly
  • Flaring the elbows
  • Letting the bar drift toward the face

Sets, reps and where it fits

Muscle

3–4 × 6–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Close-Grip Bench Press alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Diamond Push-UpBodyweight · intermediate Close-Grip Push-UpBodyweight · intermediate Triceps PushdownCable · beginner Barbell Bench PressBarbell · intermediate Band Chest PressResistance Band · beginner Bench DipBodyweight · beginner

Frequently asked questions

What muscles does the Close-Grip Bench Press work?

Primary: Triceps, Chest. Secondary: Triceps, Chest, Front Delts

How many sets and reps of Close-Grip Bench Press should I do?

For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Close-Grip Bench Press?

Same movement pattern, different equipment: Diamond Push-Up, Close-Grip Push-Up, Triceps Pushdown, Barbell Bench Press, Band Chest Press, Bench Dip.

Is the Close-Grip Bench Press good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.