Barbell Close Grip Bench Press
The narrow grip bench press targets the load more strongly on the triceps and reduces the involvement of the chest. This movement develops upper body pushing strength as well as elbow extension strength. It is suitable as a primary exercise for triceps-focused bench press variations.
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Why Barbell Close Grip Bench Press?
The narrow grip barbell bench press is an excellent foundational movement that effectively targets the load on the triceps while also strengthening upper body pushing strength. Unlike the traditional bench press, a narrow grip reduces the involvement of the chest and shoulders, forcing the triceps to do most of the work. This makes it an ideal movement for anyone looking to develop massive and powerful triceps, improve the lockout portion of the bench press, or simply increase the strength and size of their arms. The movement is suitable for powerlifters, bodybuilders, and regular fitness enthusiasts looking for an effective way to train their triceps. It is also a great variation for those with shoulder issues in a wider bench press, as the narrower grip places the shoulder joint in a more natural and stable position. Regular practice of this movement helps build elbow extension strength, which is critical in many sports and daily activities. However, always focus on proper technique and progressive loading to achieve the best results and avoid injuries.
Benefits
Effectively strengthens the triceps.
Develops upper body pushing strength.
Builds muscle mass in the arms.
Improves the lockout portion of the bench press.
Increases elbow extension strength.
Helps reduce shoulder strain compared to a wider bench press.
Muscle groups
Primary
- triceps10
- triceps10
Secondary
- chest6
- chest6
- deltoids5
- deltoids5
Stabilizers
- forearm4
- forearm4
- abs3
- upper-back3
- upper-back3
How to perform
Setup
- Lie back on a flat bench with your eyes directly under or slightly behind the bar.
- Place your feet firmly on the ground, shoulder blades together and down (creating a slight arch in the lower back).
- Take a narrow grip on the bar: about shoulder-width or slightly narrower, with wrists neutral and forearms vertical in the bottom position.
Execution
- Lift the bar off the rack in a controlled manner and bring it directly above your chest, without locking your elbows.
- Lower the bar in a controlled manner towards the lower chest/solar plexus area, keeping your elbows close to your sides.
- Press the bar explosively but under control back up to the starting position, squeezing your shoulder blades and keeping your feet firmly on the ground.
Coaching cues
- •Keep your elbows about 20–40 degrees from your body, do not flare them out too much.
- •Keep your wrists above your elbows throughout the movement; avoid wrist hyperextension ("snapping wrist").
- •Maintain tension in your core and upper back; do not let the bar bounce off your chest.
- •Adjust your grip width so that in the bottom position your forearms are as vertical as possible.
- •Use safety bars or a spotter during heavy lifts.
Common mistakes
❌ Grip too wide
Why it's wrong: A grip that is too wide reduces triceps activation and shifts the load more onto the chest and shoulders, diminishing the effectiveness of the movement for the triceps.
✓ Fix: Choose a grip width where your hands are slightly narrower than shoulder-width and keep your elbows close to your sides throughout the movement.
❌ Elbows flaring out
Why it's wrong: Allowing the elbows to flare outwards puts the shoulders in a vulnerable position and reduces effective work from the triceps, increasing the risk of injury.
✓ Fix: Keep your elbows tucked in close to your body and point them slightly towards your feet during the descent.
❌ Lowering the bar too high on the chest
Why it's wrong: If the bar is lowered too high on the sternum, it shortens the range of motion and reduces the stretch and contraction of the triceps, weakening the effectiveness of the movement.
✓ Fix: Lower the bar in a controlled manner to the lower sternum or upper abdomen to achieve full range of motion and optimal stretch for the triceps.
Frequently asked questions
What is the optimal grip width for the narrow bench press?
The optimal grip width is usually slightly narrower than shoulder-width, so your elbows stay close to your body. Try a grip where you feel the triceps working effectively without discomfort in your shoulders.
Can the narrow bench press be done with dumbbells?
Yes, the narrow bench press can also be performed with dumbbells. In this case, the movement resembles a close-grip dumbbell press, where the dumbbells are kept close together. This version offers a slightly different feel and may be gentler on some shoulders.
How low should the bar be lowered?
The bar should be lowered to the lower sternum or upper abdomen to achieve a good stretch for the triceps. Ensure that the range of motion is controlled and the shoulders remain stable throughout.
Is the narrow bench press safe for the shoulders?
The narrow bench press can be more shoulder-friendly for many than the wide bench press, as it places the shoulder joint in a more natural position. However, proper technique and reasonable weight are key to ensuring safety.
Safety tips
- Always use a spotter or safety bars, especially during heavy sets.
- Warm up your shoulders, elbows, and wrists thoroughly before starting the movement.
- Always start with light weights and focus on perfect technique before increasing the load.
- Keep your back tight and feet firmly on the ground throughout the movement.
- Avoid using too much weight that forces you to sacrifice technique or causes joint pain.
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