The close-grip bench press is a compound exercise targeting the triceps, chest, and shoulders. It involves using a narrower grip on the barbell compared to the traditional bench press, placing greater emphasis on the triceps muscles. This exercise helps build upper body strength, particularly in the triceps, while also engaging the chest and shoulders. This comprehensive guide explores the technique, benefits, and alternative exercises related to the close-grip bench press.



  1. Position: Lie on a flat bench with your back, head, and shoulders in contact with the bench. Grip the barbell with your hands closer together than shoulder-width apart.
  2. Stance: Plant your feet firmly on the ground, maintaining stability and a balanced position.


  1. Lowering Phase: Lower the barbell towards your lower chest by bending your elbows, keeping them close to your sides throughout the movement.
  2. Depth: Lower the barbell until it lightly touches your chest or reaches a comfortable depth.
  3. Pushing Phase: Push the barbell upward by straightening your arms, driving the weight back to the starting position while exhaling.
  4. Repeat: Perform the desired repetitions while maintaining control and proper form.


  • Keep your elbows close to your body throughout the exercise to emphasize triceps engagement.
  • Maintain a stable grip on the barbell and avoid letting it drift towards your face or neck.
  • Use a spotter when lifting heavier weights to ensure safety and support.

Benefits of Close-Grip Bench Press:

  1. Triceps Emphasis: The close-grip bench press primarily targets the triceps, aiding in increased strength and muscle development in this area.
  2. Chest and Shoulder Engagement: While focusing on the triceps, this exercise also engages the chest and shoulders, contributing to overall upper body strength.
  3. Improved Lockout Strength: Developing the triceps through close-grip bench presses can enhance lockout strength, beneficial for various pushing movements.
  4. Muscle Hypertrophy: Consistent incorporation of this exercise aids in muscle growth and development in the triceps, chest, and shoulders.
  5. Variation: The close-grip bench press differs from traditional bench pressing, targeting specific muscle groups differently.


If the close-grip bench press is unavailable or you seek alternative exercises for variety in your upper body workout routine, consider these options:

  1. Skull Crushers: Performing skull crushers with an EZ bar or dumbbells emphasizes the triceps with a specific range of motion.
  2. Triceps Dips: Utilizing parallel bars or a dip machine focuses on the triceps while engaging in stabilizing muscles.
  3. Overhead Triceps Extension: Using a dumbbell or cable machine, perform overhead triceps extensions to isolate and strengthen the triceps.
  4. Push-Ups with Narrow Hand Placement: Adjust hand placement during push-ups to a narrow position to target the triceps more intensely.
  5. Triceps Kickbacks: Utilize dumbbells to perform triceps kickbacks, effectively isolating the triceps muscles.

Incorporating these alternatives into your workout routine can provide a diverse upper-body workout, aid in building strength, and prevent muscle imbalances.


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