Close-grip bench press
A bench press with a shoulder-width grip that shifts more of the work to the triceps.
- Muscle group: Arms
- Equipment: Barbell
- Difficulty: Intermediate
Also known as: CGBP, Smal bænkpres, Bænkpres med smalt greb
How to do it
- Lie on the bench with safety arms set and grip the bar about shoulder-width apart.
- Lower the bar to the lower chest with elbows tucked close to your sides.
- Press up until the arms are straight, keeping wrists stacked over the elbows.
Common mistakes
- Gripping so narrow that the wrists bend and hurt.
- Letting the elbows flare wide so the triceps do less of the work.
Alternatives
Watch a video demonstration on YouTube
“How To: Close-Grip Barbell Bench Press” by ScottHermanFitness (opens YouTube)
Log this exercise in FitScore
See your previous sets while you train, get a suggested next load and personal records when you beat your best.
Free to start – no card needed.
General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.