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Close Grip Bench Press

This Classic Tricep Exercise is a Version of the Bench Press that uses a Close Grip to work the Triceps as well as the Chest

Welcome to our Close Grip Bench Press Exercise Instruction Guide! 

On this page you'll learn how to do this version of the Bench Press using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other Tricep Exercises so you can immediately add to your Arm Workouts and other workout routines.

Have you checked out our list of the Best Tricep Exercises yet? See if this Tricep Exercise made the list. 

Exercise Summary

Exercise Name:Close Grip Bench Press
Main Muscle:Triceps
Secondary Muscle(s):Chest, Deltoids
Exercise Type:Push, Compound
Equipment Required:Barbell, Bench

Exercise Description and Instruction:

This Weight Training Exercise is one of the Best Tricep Exercises because it is one of only a few compound tricep exercises and allows you to pile on much more weight than a typical tricep isolation exercise. It is a version of the bench press that uses a close grip to more strenuously work your triceps. Also, make sure to view the JM Press, which is probably the best arm exercise no one has ever heard of.

close grip bench press
close grip bench press

Perform This Exercise:

  1. Lay on a flat bench with your feet flat on the floor under a loaded barbell.
  2. Using a close grip (about 6 inches apart) unlatch the bar and slowly lower it towards your chest.
  3. Pause just before the bar hits your chest, then raise the bar by extending your arms and pushing with your triceps to the staring position.


  1. Keep your elbows close to your body throughout the exercise.
  2. Keep your back and shoulders on the bench and your feet firmly planted on the floor throughout the exercise.
  3. Concentrate on squeezing your triceps at the top of the lift.

Additional Tricep Exercises and Variations:

Check out some of our other popular Arm Exercises and Variations:

Now that you've seen the Close Grip Bench Press, check out all of our different Tricep Exercises. 

Final Related Pages:

Or, check out these other pages of interest:

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