How to Master the Close Grip Bench Press

The close grip bench press is a compound exercise performed by lying on a flat bench and lifting a weighted barbell. This type of bench press uses a closer grip than a traditional bench press. The posture of a close grip bench press puts special emphasis on the triceps. With proper form, the close grip bench press can put less strain on your shoulder joints and encourage hypertrophy, or muscle growth, in your arms.

Although they are similar, the close grip bench press and standard bench press are different in a few distinct ways.

• Movement pattern: The clearest difference between the close grip bench press and the traditional bench press is their movements. A narrower grip width creates a different bar path—the range of motion of the barbell during the exercise. When performing the close grip bench press, the end of the bar path will be below the sternum, slightly lower than a standard bench press.
• Muscle groups worked: The wider grip of a bench press puts more emphasis on the pec muscles, particularly the pectoralis major. In contrast, the close grip bench press specifically activates the triceps and the anterior deltoid muscles on the front of your shoulders.
• Variations: Other bench press variations include the wide grip bench press, reverse grip bench press, and incline bench press. In contrast, there are variations of the close grip bench press that use a similar narrow grip width, like the close grip dumbbell press, the close grip floor press, and the close grip push-up.

For the close grip bench press, begin by using a barbell with a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Lie face-up on a bench with your feet on the floor and your upper back in contact with the bench. Your eyes should be directly underneath the barbell. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Engage your glutes and core, maintaining a neutral spine. Your shoulder blades should be slightly down and back. Your upper back should remain tight and stable throughout the entire set.
2. 2. Using a shoulder-width grip, grab the barbell and rotate your shoulders outward to engage your lats.
3. 3. Without losing your alignment, lift the barbell off of the uprights. Your wrists should be neutral and in line with your shoulders. All repetitions should begin from this position.
4. 4. Slowly begin to lower the barbell towards the bottom of your chest by bending your elbows.
5. 5. Lower the barbell until your upper arm is next to your body. Your elbows should be at a 30 degree angle.
6. 6. Pause for 1–2 seconds at the bottom position.
7. 7. Squeeze your chest and begin to straighten your elbows
8. 8. Squeeze your chest and triceps at the top of the movement while maintaining a slight bend in your elbows.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.