How to Do Close Grip Bench Press for Bigger Triceps & Chest

Yo, what’s up legends! Ready to blast those triceps and carve out that inner chest for some serious upper-body gains? Then it’s time to master the close grip bench press — the underrated gem that bodybuilders and powerlifters swear by. Whether you’re chasing horseshoe triceps or want that thick chest line, this move is your secret weapon. Stick with me because we’re breaking down everything you need to know — from grip to gains, form to frequency.

1: What is the Close Grip Bench Press?

The close grip bench press is a powerful compound lift targeting primarily the triceps, but it also activates the chest and shoulders. Unlike the traditional bench press, your hands are placed closer together on the bar, usually shoulder-width apart. This shift in grip forces your triceps to take on more of the load, which is exactly what we want for size and strength. It’s not just a tricep exercise — it’s a full upper-body weapon. Perfect for bodybuilders, athletes, or anyone wanting massive arms with that dense, chiseled chest. You ready? Let’s break this down step-by-step.

2: Benefits of Close Grip Bench Press

Let’s talk real gains. Close grip bench press hits your triceps like a sledgehammer, especially the long head. That’s the chunk of meat that gives your arms thickness from behind. On top of that, it trains your chest in a unique way, targeting the inner pecs where that deep chest line lives. You’ll also get bonus activation in your front delts and even boost your lockout strength for regular benching. Want better pressing power and biceps that look small in comparison? This is your move. Keep it strict, stay consistent, and the results will speak LOUD.

3: Grip Width – Get It Right

Grip too wide? You’re doing a regular bench. Grip too narrow? You’re torching your wrists. The sweet spot? Shoulder-width grip or just slightly inside. That keeps the stress on your triceps without compromising wrist health. Wrists should stack over elbows — not caving in, not flaring out. Think about grabbing the bar like you’re about to bend it in half. Feel the tension from the start. Bonus tip: use a thumb-over grip if your wrists are feeling beat, but always prioritize control over ego. A tight, neutral grip = clean power and maximum muscle activation.

4: Setup – The Power Position

Before you even un-rack the bar, your setup needs to be LOCKED IN. Feet planted, back slightly arched, shoulder blades squeezed tight together like you’re trying to pinch a pencil. Eyes under the bar, grip tight, core braced. This isn’t a chill press — you’re about to dominate. When everything’s tight and in position, unrack the bar and lower it with control. Remember: setup is EVERYTHING. A lazy setup leads to sloppy reps and zero growth. A powerful setup? That’s how legends are built. Own your bench, or get crushed by it.

5: Perfect Form Breakdown

Here’s the gold standard form checklist:
✅ Lower the bar in a straight line to your lower chest/sternum.
✅ Elbows stay tucked in — about 45 degrees from your torso.
✅ Don’t flare out — that’s asking for shoulder pain.
✅ Press straight back up, driving through your triceps.
Keep the tempo clean — don’t bounce the bar. And remember: the lower you go, the more control you need. Pause slightly at the bottom for that mind-muscle connection. Every rep should feel like you’re sculpting granite arms and steel chest. Precision = Progress. Don’t rush it.

6: Common Mistakes to Avoid

Let’s clear up the noob traps:
❌ Gripping too narrow – kills your wrists, not your triceps.
❌ Elbows flared out – say hello to rotator cuff pain.
❌ Bouncing the bar – zero control, zero growth.
❌ Lifting your butt off the bench – you’re not at a dance party, champ.
And the big one — going too heavy. This ain’t a 1RM ego lift. Close grip bench needs clean, focused reps to build muscle, not just move weight. Fix these, and you’ll fast-track your tricep gains while keeping your joints safe. Train smart. Train savage.

7: Best Rep Range & Volume

Want bigger triceps and that dense inner chest? Stick with 8 to 12 reps for hypertrophy. Go for 3 to 4 sets, and keep rest between 60 to 90 seconds to maximize muscle fatigue. Feeling spicy? Add a dropset at the end of your last set — torch those tris until they scream for mercy. If strength is your goal, drop to 4-6 reps and crank up the weight — but keep form tight. The key? Consistency. Don’t just throw this in once a month. Make it a weekly staple, and watch your arms explode in size.

8: Dumbbell or Barbell?

Barbell = heavier loads, better for progressive overload.
Dumbbells = more control, better for isolating and fixing imbalances.
Can’t pick? Rotate both. Barbell close grip for heavy compound work, dumbbell version for controlled burnout sets. With dumbbells, you can also tweak your wrist angle slightly to reduce strain and maximize contraction. Try both and see what feels best — this is about building, not just lifting. The tools are secondary. The effort? That’s what matters. Mix it up and never let your triceps get too comfortable. That’s how you spark new growth.

9: Supercharged Variations to Try

Feeling advanced? Let’s take it up a notch:
🔥 Close grip with bands or chains — more tension at the top.
🔥 Pause reps — hold at the bottom for 2 seconds.
🔥 Tempo reps — slow it down on the negative (3-4 seconds).
🔥 Superset with tricep dips or skull crushers.
The goal here is to shock the muscle. Keep it guessing, keep it growing. These variations push your triceps beyond their comfort zone — and that’s exactly where growth lives. No shortcuts. Just savage sets and non-stop progression. You got this.

10: When to Add It in Your Routine

Plug the close grip bench into your push day or arm-focused workout. It’s perfect right after your main chest movement or as the main triceps builder. Avoid doing it last — you want your arms fresh enough to move real weight. Pair it with dips, overhead triceps extensions, or cable pushdowns for the ultimate pump. Hitting it twice a week? Even better. Just manage your volume. This isn’t a fluff move — treat it with respect, and it’ll reward you with sleeves-busting arms and a rock-solid chest.

That’s the breakdown, fam — the close grip bench press is the real deal when it comes to building big triceps and carving that inner chest. Nail the form, avoid the rookie mistakes, and make it a staple in your routine. Triceps don’t grow by accident — they grow through pressure, reps, and precision.