ProgreviaClose-grip bench press
Home › Exercises › Triceps › Close-grip bench press
How to do it
Shoulder-width grip with elbows tucked to the torso to load the triceps. Lower the bar to the lower chest and press in a straight line without flaring the elbows.
Muscles worked
Mainly triceps. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Horizontal push
- Minimum level
- Intermediate
- Technical demand
- Needs coaching
- Fatigue it generates
- High (1.5 out of 2.2)
- Risk if technique breaks down
- Medium
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Flaring the elbows out, shifting tension away from the triceps to the chest and shoulders.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Close-grip bench press compares with other triceps exercises
The catalogue has 11 exercises with triceps as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Close-grip bench press is number 10.
With that fatigue it is best placed early in the session, while you are fresh, without stacking equally demanding exercises for the same group after it.
With different equipment, the same movement pattern offers 2 alternatives, such as Diamond push-up and Weighted parallel bar dips.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Diamond push-up | bodyweight | Moderate (0.8 out of 2.2) | Basic |
| JM press | barbell | High (1.3 out of 2.2) | Advanced |
| Close-grip bench press | barbell | High (1.5 out of 2.2) | Needs coaching |
| Weighted parallel bar dips | bodyweight | High (1.6 out of 2.2) | Advanced |
Alternative exercises
More Horizontal push exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Close-grip bench press based on your level, goal and available days.
Build your Triceps workout
Generate a full routine with the emphasis on Triceps and Close-grip bench press among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Close-grip bench press work?
Close-grip bench press mainly works the triceps muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Close-grip bench press should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for triceps to your level (about 10–20 sets per muscle per week).
Is Close-grip bench press good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow triceps.
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