How to do the Close-Grip Bench Press
- Grip the bar about shoulder width apart.
- Keep your forearms upright and guide your elbows close to your sides.
- Press evenly through both hands until your elbows straighten.
Common mistakes
- Gripping so narrowly that your wrists bend sideways.
- Flaring your elbows abruptly at the bottom.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 6–10 |
| Strength | 3–4 | 3–6 |
| Muscular endurance | 2–3 | 12–15 |
Alternative exercises
- Barbell Bench Press · Barbell
- Dumbbell Floor Press · Dumbbells
- Knee Push-Up · Bodyweight
Frequently asked questions
What muscles does the Close-Grip Bench Press work?
Primary muscle group: Arms. Secondary muscles: chest, front deltoids.
How many reps should I do for the Close-Grip Bench Press?
Muscle building: 3–4 sets of 6–10 reps. Strength: 3–4 sets of 3–6 reps. Muscular endurance: 2–3 sets of 12–15 reps.
What can I do instead of the Close-Grip Bench Press?
Compare the setup and equipment for these alternatives: Barbell Bench Press, Dumbbell Floor Press, Knee Push-Up.