intermediate · arms
Close-Grip Bench Press
Compound triceps strength builder that still trains the chest.
Quick answer
Grip just inside shoulder width, lower the bar to the lower chest with elbows closer to the body, then press up.
This is how you get triceps strong for lockouts without living on isolation work alone. Don't go ultra-narrow—that's wrists, not triceps.
Form cues
- Grip just inside shoulders
- Elbows tuck naturally
- Bar to lower chest
Common mistakes
- Hands nearly touching (wrist hell)
- Flaring like a wide bench press
- Bouncing off the chest
Programming notes
3–4 × 6–10 on upper or arm days.
barbellbench