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Close-Grip Bench Press guide
The Close-Grip Bench Press is a intermediate-level compound barbell exercise that primarily targets the Triceps (Long Head). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the close-grip bench press work?
The Close-Grip Bench Press primarily trains the Triceps (Long Head), recruiting the surrounding triceps musculature and supporting muscles as a compound lift. Train it as part of a balanced triceps routine.
How do you do the close-grip bench press?
To do the Close-Grip Bench Press: set up at the barbell with a stable, braced position — feet planted and core tight; take a grip or stance that lets your triceps drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the triceps (long head); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the barbell with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your triceps drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the triceps (long head).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common close-grip bench press mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Close-Grip Bench Press alternatives
Close-Grip Bench Press FAQ.
What muscles does the Close-Grip Bench Press work?
The Close-Grip Bench Press primarily targets the Triceps (Long Head), training the Triceps as the main muscle group, along with supporting muscles as a compound movement.
Is the Close-Grip Bench Press a compound or isolation exercise?
The Close-Grip Bench Press is a compound exercise — it works multiple muscles and joints at once, so you can load it heavily.
What equipment do I need for the Close-Grip Bench Press?
You need a barbell. Difficulty is rated intermediate.
What are good alternatives to the Close-Grip Bench Press?
Good triceps alternatives include Tricep Pushdown, Rope Pushdown, Skull Crusher.
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