Close-Grip Bench Press primarily works the triceps and chest. It is categorized as a push movement and uses Barbell and rack.
- Primary muscles
- triceps and chest
- Equipment
- Barbell and rack
- Movement pattern
- push
- Catalog difficulty
- 2 of 5
How to do Close-Grip Bench Press
- Hands shoulder width or slightly inside — wrists stacked
- Touch lower chest, elbows stay closer to ribs
- Press to lockout without flaring elbows wide
Common mistakes
- Grip too narrow — wrists strain before triceps work
Muscles worked
The primary catalog target is triceps, with chest also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Cable Tricep Pushdown · Overhead Rope Tricep Extension · Skull Crusher (Lying Triceps Extension) · JM Press · Close Grip Push Up · Diamond Push Up
Put Close-Grip Bench Press into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.