Related guides: does bench press work the biceps?, smith-machine bench press, tate press
Navigation links: skip to what you’re interested in
- What Muscles Does It Target
- How To Perform
- What Are The Benefits
- Common Mistakes
- Alternatives
- Variations
Close Grip Bench Press Muscles Worked
The close grip bench press is a compound exercise typically performed with a barbell. Unlike the traditional bench press, the close grip variation requires a narrower grip. This grip places emphasis on building the triceps and chest with less deltoid activation.
This exercise offers a great way to train the chest, especially for those who experience shoulder pain. thanks to the narrower grip position, the arms are less abducted, this places the shoulders in a less advantageous position to contract & therefore leading to less stress on the shoulder joint. See the list of benefits below.
The main muscles worked:
Triceps
The Triceps are the largest muscles of the arm and are formed of 3 heads (lateral, medial & long head). Collectively, they act to extend the elbow (bring the elbows from a bent position to a straightened position).
During the close grip benchpress the triceps will be taken through a full range of motion and will be working the hardest at the top of the movement just before you lockout the elbow.
Pectorals (pecs)
There are two pec muscles that form the chest: the pec major and the pec minor. The pec major is separated into two heads: the clavicular head or (upper chest) originating from the clavicle (collar bone) and the sternal head (lower chest) originating from the sternum.
The function of the pecs is to adduct the upper arm (move the upper arm across the body), as well as internally rotate the shoulder joint.
How to perform the close grip bench press
Make sure to read this technique guide and follow all the steps to perform the exercise correctly. The following instructions will help you perform this exercise with the perfect technique to maximise muscles growth.
- Use a flat stationary bench press or squat rack with a bench for this exercise.
- Position the bar at the correct height for you, one that enables you to reach and lift the bar without assistance.
- Lie flat on the bench and grip the bar at shoulder width. NOTE: you want a grip that allows your hand to sit just outside your ribcage at the bottom position of the movement.
- Have the spotter help you lift the bar from the rack and with straight arms hold the weight above you.
- Take a breath in as you slowly lower the bar to the chest, trying to keep the arms close to the side of the body throughout.
- Exhale and push the bar back up using the triceps to force the weight up.
- Repeat for desired reps and then rack the bar once complete.
Related guides: does bench press work the biceps?, smith-machine bench press, tate press
Benefits of the close grip bench press
If your goal is to build the strength and size of your triceps then this is an excellent exercise for you to incorporate into your training. The narrow grip places the majority of the workload on your triceps.
Superior for strength
What makes this exercise superior to others, is that it’s a compound exercise, meaning that your body has to work extremely hard to both move & stabilise the bar at the same time, while simultaneously coordinating intramuscular control (utilise multiple muscles together). Which, when looking at the scientific data, is superior for muscle growth.
Granted, you could perform a tricep extension on a cable machine to isolate the triceps, which is still a great exercise – don’t get me wrong.
But the benefit of performing the close grip bench press is that your body has to work much harder to perform this exercise correctly, making the demands on the body greater and stimulating more muscle growth.
Time Efficient
Compound exercises, such as the close grip bench press are an efficient use of your time. By performing this exercise you will train more muscles and build more strength in less time as more muscles are incorporated.
Functionality
Because you’re using more muscles during this compound exercise, you’re going to fatigue not just the muscles, but the nervous system as well, meaning that the entire body will have to respond to overcome the stimulus. This not only trains your recovery capacity, but will also transfer to other exercises that you perform in the gym.
Sport
The close grip bench press benefits athletic performance. Professional athletes will regularly perform compound exercises such as the close grip bench press as it relates to their sporting requirements. For example in rugby or wrestling, you will need to often push heavy opponents away from you. This requires your whole body to have the ability to produce and exhibit force, which is exactly what you training when performing the close grip bench press.
Exercise Variation for muscle growth
Variety offers a great deal in terms of muscle growth. When performing an exercise regularly, your body adapts to make it easier each time, resulting in slower muscle growth, therefore when you perform a new exercise that the body hasn’t seen yet, you will find it harder, and the body will need to grow more muscle to respond to this new exercise.
One of the biggest reasons that people miss out on potential gains in muscle mass is they don’t include enough variety of exercises within their workouts.
Disadvantages of the close grip bench press
While this exercise can be effective at targeting the triceps and inner chest muscles, it also has some disadvantages compared to other bench press variations.
Elbow Pain
One disadvantage of the close grip bench press is that it puts more stress on the elbow joint. The closer grip position causes the elbows to flare out more during the press, which can lead to elbow pain and discomfort. This is especially true for those who already have elbow issues or those who are using too much weight. Using a wider grip, such as in the traditional bench press or the wide grip bench press, can help alleviate some of this stress on the elbows.
It’s harder to balance a barbell with a close grip
Another disadvantage of the close grip bench press is that it can be harder to balance the weight. The wider grip of the traditional bench press allows for a more stable base, which can make it easier to lift the weight. The close grip position can make the barbell feel more unstable and harder to control, especially for those who are new to the exercise. This can increase the risk of injury, particularly if the weight is too heavy or the form is not perfect.
It’s harder to target the chest vs other variations
In addition, the close grip bench press may not be as effective at targeting the chest muscles as other variations. The traditional bench press and the wide grip bench press both involve a greater range of motion and can allow for more muscle activation in the chest. The close grip position may place more emphasis on the triceps, but may not fully engage the chest muscles.
It’s harder for those with shoulder mobility issues
Finally, the close grip bench press may not be as suitable for those with a limited range of motion in the shoulders. The close grip position requires the shoulders to be internally rotated, which can be uncomfortable or even painful for some individuals. Using a wider grip or switching to a different exercise, such as the dips or push-ups, may be a better option for these individuals.
In conclusion, the close grip bench press is a useful exercise for targeting the triceps and inner chest muscles, but it may not be the best option for everyone. It can put more stress on the elbow joint and be harder to balance the weight, and may not be as effective at targeting the chest muscles as other variations. It may also be less suitable for those with a limited range of motion in the shoulders. It is important to consider these factors and choose the bench press variation that is best suited to your individual needs and goals.
Common mistakes when completing the close grip bench press
Not using a spotter or using support bars
Beginners are recommended to have a spotter. Having someone spot you or at least having something that can take the weight of the bar allows you to feel confident when lifting. Not having either of these when performing the exercise means that you won’t be able to fully commit to each set , depriving yourself of potential muscle gain. You want to push all the way to the point of failure with confidence that you aren’t going to hurt yourself. You could choose to perform this exercise on a Smith Machine as an alternative, this is discussed below. See Alternatives & variations.
Going too narrow with the grip
When setting up the grip, people often make the mistake of gripping very narrow, this is understandable considering the name of the exercise, however, narrow in this case is defined as “shoulder-width”. A shoulder-width grip allows for a full range of motion, full contraction of the muscles as well as less stress on the joints.
Bouncing the bar off your chest
Essentially all you’re doing here is using momentum to cheat the weight up. This increases the risk of injury to the joints involved and reduces the stimulus placed on the muscles. Ideally, the close grip bench press should be executed with the correct technique, under good control. This allows for optimal activation of the triceps muscle and more muscle built.
Close grip bench press alternatives
Dumbbell skull crusher
A great exercise to really emphasise the triceps, perhaps even the best triceps exercise you can do, is the skull crusher. Using dumbbells allows for more freedom and movement which is great in terms of muscle activation and range of motion. However, you must work harder to keep the elbow in position.
If you want to stimulate more triceps activation, instead of pointing your elbows directly to the ceiling, point them slightly forward, towards your head. This will ensure that your triceps remain in tension at the top of the movement, leading to more muscle growth.
Barbell skull crusher
Once you feel confident with dumbbell skull crushers, advancing to a barbell is a great progression. This sets you up well to then perform the close grip bench press. Although, bear in mind that you would’ve lost some of the stability work that your shoulders and arms were doing with the dumbbell variation.
Be careful not to hit your head with the bar. It wouldn’t be the first time we’ve seen it…
Smith machine close grip bench press
If finding a spotter or acquiring support bars is difficult, then the best alternative is to perform the smith machine close grip bench press.
This exercise is almost identical to perform, however when the bar moves it will only travel up and down on its fixed frame, removing the stability component. This makes the exercise easier and therefore reduces stress on the muscles, leading to less muscle growth.
You could consider this as a compound exercise still, but advancing to a free moving barbell to perform the close grip bench press you will need to reduce the weight by 15% to account for the assistance that the smith machine provides.
Bench Press Variations
Standard Barbell Bench Press
Unlike the the close grip bench press, the standard grip is going to encourage more pec and delt activation due to the change in biomechanics. This is why you’re more likely to see the standard grip barbell bench press as a staple in muscle building routines.
The bench press can be a complicated movement due to the fact that it’s a compound movement. Some quick form tips would be to ensure your shoulder blades are back and down, like you’re trying to put them in your back jean pockets. have a moderate arch in your lower back, keep your wrists straight and push through your feet when completing the movement.
Wide Grip Bench Press
The wide grip bench press allows you to place a stronger focus on the pecs and less on the delts and triceps. That being said, the range of motion is shorter. So in short, you’ll be able to lift more weight, putting more pressure on the pecs, whilst limiting your overall upper body activation. Another benefit of this exercise is that it places less stress on the shoulder joint which may be preferable for some people.
Incline Bench Press
The incline bench press is going to target the upper chest to a much larger degree, allowing you to build more muscle closer to your collar bone. You’ll want use the proper form to maximise gains and minimise injury, and this form is extremely similar to the standard bench press, except we’ll want to use a bench that has a 30 degree incline.
Dumbbell Bench Press
This is another brilliant bench press variation to build your upper body. There’s less stability with the dumbbell variation vs a barbell bench press which leads to more activation of stabilisation muscles. Moreover, there’s more flexibility for the wrists which can be handy for those looking to protect this joint.
Whilst the lack pof a bar allows you to choose a grip width, in reality this is quite difficult to implement and you’ll most likely end up with something similar to the standard grip width barbell bench press.
Useful resources
- Strength and conditioning journal: close grip bench press study
- The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance
- A Biomechanical Analysis of Wide, Medium, and Narrow Grip Width
- Related guides: does bench press work the biceps?, smith-machine bench press, tate press
Olly is a CIMSPA accredited personal trainer with a BSc degree in sport management from Solent University. He has over 10 years experience helping clients reach their health & fitness goals.
Comments are closed.