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Close Grip Bench Press

Difficulty: ⭐⭐ Intermediatepush

Home Setup

Use a sturdy coffee table or low bench with heavy backpacks or water jugs for resistance, performing close grip push-ups as the primary substitute

sturdy low bench or coffee tableloaded backpackwater jugs or heavy books

💡 Pro tip: Elevate your feet on a chair to increase difficulty and better simulate the loading pattern of a barbell close grip bench press

Gym Setup

Flat bench positioned in a power rack or bench press station with barbell set at appropriate height for safe unracking

Safety: Always use safety pins or spotter arms set just below chest level; grip should be shoulder-width or slightly narrower, never so narrow that wrists are compromised

💪 Muscles Worked

TricepsAnterior DeltoidsPectoralis Major (inner chest)Upper PectoralsSerratus Anterior

⭐ Why This Exercise?

Close grip bench press is essential for powerlifters to strengthen the lockout portion of the competition bench press and build triceps strength. This variation directly addresses common sticking points in the top third of the bench press range of motion while reducing shoulder stress compared to wide grip pressing.

Make It Easier

Regressions for building up strength

1. Close Grip Floor Press

barbell + floor + collars

Reduced range of motion and built-in safety stop at the floor, easier to bail safely

2. Close Grip Dumbbell Press

dumbbells + bench

Allows independent arm movement and easier to drop weights safely if needed, less total load

3. Close Grip Push-Up

floor or mat

Bodyweight only variation that teaches the movement pattern without external load

Make It Harder

Progressions for advanced athletes

1. Close Grip Board Press

barbell + bench + board press boards + spotter

Allows overloading the lockout portion with heavier weights using reduced range of motion

2. Close Grip Pin Press

barbell + bench + power rack with pins

Eliminates stretch reflex and forces pure concentric strength from dead stop at various heights

3. Close Grip Bench Press with Chains

barbell + bench + chains + chain collars

Accommodating resistance increases load at lockout where triceps are strongest, building explosive finishing power

↕️ Similar Movements

Competition Bench Press
Primary lift that close grip bench directly supports by strengthening the lockout phase
JM Press
Hybrid movement between close grip bench and skull crusher, targets same triceps strength for lockout
Spoto Press
Complementary bench variation that builds strength in the bottom position while close grip targets the top
Overhead Press
Shares similar triceps and anterior deltoid demands with vertical pressing pattern
Dips
Bodyweight alternative that heavily loads triceps and chest in similar pressing pattern

Form Checklist

✓Grip barbell at shoulder-width or slightly narrower, keeping wrists stacked over elbows
✓Maintain leg drive and upper back tightness identical to competition bench press setup
✓Tuck elbows at approximately 45 degrees to torso, not flared wide
✓Lower bar to lower chest or sternum area with controlled tempo
✓Press bar in slight arc back toward face, finishing directly over shoulders
✓Keep forearms as vertical as possible throughout the movement
✓Squeeze triceps hard at lockout and maintain shoulder blade retraction

Common Mistakes

  • •Gripping too narrow which compromises wrist position and reduces force production
  • •Flaring elbows out wide which shifts emphasis away from triceps back to chest
  • •Losing upper back tightness and leg drive that would be maintained in competition bench
  • •Bouncing bar off chest instead of maintaining control and tension
  • •Allowing wrists to bend backward under load instead of keeping them neutral and stacked

📈 When to Progress

Progress when you can complete 3 sets of 5 reps at 80-85% of your competition bench press max with excellent form, or when lockout strength is no longer a limiting factor in your competition bench press