The close-grip bench press is the heaviest tricep exercise. It allows more load than any isolation tricep movement and trains the tricep in its shortened position — the complement to skull crushers which train the stretched position.
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Form Guide
Step-by-step: Close-Grip Bench Press
1Grip shoulder-width or slightly inside (not extremely narrow — that stresses the wrists).
2Elbows tuck close to your sides throughout — more than in a regular bench press.
3Lower the bar to your lower chest, same as a regular press.
4Press to full lockout — contracting the triceps hard.
Common Mistakes
What most people get wrong
Too narrow a grip: wrist pain is common. Shoulder-width is typically the sweet spot.
Elbows flaring: defeats the purpose. Keep them tucked.
Programming
How to program the Close-Grip Bench Press
3–4 sets of 6–10 reps. Can replace flat bench press for a session when you want more tricep emphasis. Progress load the same way as bench press — it's a strength movement.
Primary muscles: Triceps. Secondary muscles: Pectorals, Front delts.
Barbell + bench
Good alternatives include: Skull Crusher, Tricep Pushdown, Dip, overhead-tricep-extension.
Yes — the Close-Grip Bench Press is a beginner-friendly exercise. Focus on form over load when starting.
Your coach knows the Close-Grip Bench Press
TrainSMS includes this exercise in the programs that need it — automatically, based on your goal and equipment.