CLOSE-GRIP BARBELL BENCH PRESS

The close-grip barbell bench press is a variation of the classic bench press in which the barbell is held with a narrower grip. This places greater emphasis on the triceps during the pressing movement, while the chest muscles and anterior shoulders remain involved.

The exercise is particularly suitable as a compound pressing movement for the triceps, chest and upper-body strength. Depending on your training programme, the close-grip bench press can be used for muscle growth, strength development or muscular endurance.

The key factors are an appropriate grip width, a stable starting position and a training weight that allows controlled movement.

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VIDEO: CLOSE-GRIP BARBELL BENCH PRESS

The video demonstrates the basic movement pattern of the close-grip barbell bench press. Pay particular attention to your grip position, elbow movement, controlled lowering of the barbell and the subsequent upward pressing movement.

Demonstrated in the video:

- Correct starting position
- Appropriate hand placement on the barbell
- Controlled elbow positioning
- Controlled lowering of the barbell
- Bottom position of the movement
- Controlled upward pressing movement
- Safely returning the barbell to the rack

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THE CORRECT GRIP WIDTH

During the close-grip bench press, the hands are positioned closer together than during the conventional bench press.

However, an extremely narrow grip is not automatically better.

Your hands do not need to be directly next to each other. An excessively narrow grip can place your wrists in an awkward position and make controlled movement more difficult.

Choose a grip width that allows your wrists to remain as stable as possible and enables you to control the barbell safely throughout the entire movement.

The most suitable grip width depends on factors such as shoulder width, arm length, mobility and training experience.

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MUSCLES WORKED

Primary muscles:

- Triceps (Musculus triceps brachii)
- Pectoralis major (Musculus pectoralis major)

Supporting muscles:

- Anterior deltoids (front shoulder muscles)
- Stabilising muscles of the shoulder girdle
- Core muscles that help maintain a stable body position

The narrower grip gives the triceps a particularly important role in extending the elbows during this exercise variation.

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STARTING POSITION

Lie on your back on a flat bench.

Keep your head, upper back and glutes firmly supported on the bench. Place your feet securely on the floor.

Draw your shoulder blades back and slightly down in a controlled manner to establish a stable shoulder position.

Grip the barbell more narrowly than you would for a conventional bench press. Choose a grip width that allows you to control your wrists and elbows throughout the movement.

Wrap your hands securely around the barbell.

Carefully lift the barbell out of the rack and position it above your chest with your arms extended.

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MOVEMENT EXECUTION

1. Lowering the Barbell Under Control

Lower the barbell slowly and under control towards your chest.

Keep your elbows relatively close to your torso. However, they do not need to remain completely pressed against your body.

Make sure your wrists remain as stable as possible.

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2. Bottom Position

Lower the barbell under control to the bottom of your appropriate range of motion.

The exact position may vary slightly depending on your grip width, body proportions, arm length and individual mobility.

Do not allow the barbell to drop onto your chest.

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3. Pressing the Barbell Upwards

Press the barbell back upwards in a controlled movement.

Extend your arms through the combined effort of your triceps, chest and anterior shoulders.

Both sides of the barbell should rise as evenly as possible.

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4. Top Position

Return the barbell to a stable top position.

Maintain full control of the weight before beginning the next repetition.

After the final repetition, carefully return the barbell to the rack.

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BREATHING DURING THE CLOSE-GRIP BENCH PRESS

For general strength training with controlled movements, the following breathing technique can be used:

When lowering the barbell: Breathe in.

When pressing the barbell upwards: Breathe out.

Breathing should remain as controlled as possible and be coordinated with the movement.

When lifting very heavy weights, strength athletes sometimes use specialised breathing and bracing techniques. These should not automatically be adopted by beginners.

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CLOSE-GRIP BENCH PRESS FOR MUSCLE GROWTH

When training for muscle growth, the close-grip bench press can be used as a compound exercise to complement triceps and chest training.

One possible practical approach:

- 3–4 working sets
- Approximately 6–12 repetitions
- Controlled lowering and pressing movements
- Adjust the training weight to your strength level and technique

This repetition range is not a fixed requirement. Muscle growth is also possible with other loading ranges when the training stimulus and overall volume are appropriately managed.

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CLOSE-GRIP BENCH PRESS FOR STRENGTH

The close-grip bench press can also form part of a strength-focused training programme.

In this case, heavier training weights are combined with lower repetition ranges.

Example for experienced lifters:

- Approximately 2–5 repetitions
- 2–4 heavy working sets
- Longer rest periods between sets
- Focus on stable technique and controlled strength development

As a close grip often allows less weight to be lifted than a medium or wider grip, the training weight should be selected specifically for this exercise variation.

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CLOSE-GRIP BENCH PRESS FOR MUSCULAR ENDURANCE

To develop local muscular endurance, lighter training weights are combined with higher repetition ranges.

Example:

- Approximately 15–20 repetitions
- 2–4 sets
- Lighter training weight
- Controlled movement
- Relatively short rest periods between sets

Particularly during higher repetition ranges, make sure your elbows and wrists remain under control even as fatigue increases.

If your technique deteriorates significantly, end the set.

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IMPORTANT TECHNIQUE TIPS

- Choose a narrower grip than for a conventional bench press.
- Avoid positioning your hands unnecessarily close together.
- Keep your wrists as stable as possible.
- Draw your shoulder blades back and slightly down.
- Keep your feet firmly positioned on the floor.
- Keep your elbows under control and relatively close to your torso.
- Lower the barbell slowly and under control.
- Do not bounce the barbell off your chest.
- Press both sides of the barbell upwards evenly.
- Choose a training weight that allows you to maintain proper technique.
- Use safety supports or a spotter when lifting heavy weights.

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COMMON MISTAKES

Using an Excessively Narrow Grip:
Positioning your hands extremely close together is unnecessary and can place your wrists in an awkward position.

Excessively Bending the Wrists:
Keep your wrists as stable and aligned with the barbell as possible.

Flaring the Elbows Excessively Outwards:
During the close-grip bench press, your elbows should be kept under control and closer to your torso than during very wide-grip variations.

Forcing the Elbows Against the Body:
The opposite extreme is also unnecessary. The movement should feel natural and controlled.

Using Too Much Weight:
Excessive weight can make it difficult to maintain control of the barbell.

Bouncing the Barbell Off Your Chest:
Lower the barbell under control before actively pressing it upwards.

Unstable Body Position:
Your feet, shoulder girdle and upper body should remain stable throughout the entire set.

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CLOSE-GRIP BENCH PRESS SAFETY

Use a training weight that you can safely control throughout the entire movement.

It is particularly important to choose a grip width that allows your wrists to remain in a stable position.

For heavy working sets, suitable safety supports or assistance from an experienced training partner or spotter are recommended.

Beginners should first learn the correct grip position and movement pattern using light weights.

If you experience pain in your shoulders, elbows, wrists or chest during the exercise, stop and seek advice to determine the cause.

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CONCLUSION

The close-grip barbell bench press is a versatile pressing exercise for the triceps, chest and anterior shoulders. The narrower grip places particular emphasis on the triceps during the movement.

By adjusting the training weight, number of repetitions, sets and rest periods, the exercise can be used for muscle growth, strength or muscular endurance.

An appropriate grip width, stable wrists and controlled movement should always take priority over lifting the heaviest possible weight.