FitnessAIClose-grip bench press
Home › Exercises › Triceps › Close-grip bench press
How to do it
Shoulder-width grip, elbows tucked to torso
Muscles worked
Mainly triceps. Train it inside a balanced routine to progress safely.
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.
Alternative exercises
Add it to your routine
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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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