The Close Grip Bench Press (CGBP) is a variation of the standard bench press used to enhance pushing strength and upper arm development. Narrowing the hand placement shifts the exercise mechanics, moving the emphasis from the chest muscles to the back of the upper arms. This adjustment changes the muscular recruitment pattern, making the CGBP an effective tool for targeting specific muscle groups. As a compound exercise, it engages multiple joints and muscles simultaneously, primarily overloading the elbow extensors.
Primary Focus: The Triceps Brachii
The triceps brachii muscle, located on the back of the upper arm, is the main target of the close grip bench press. This muscle is composed of three distinct heads: the lateral, medial, and long heads, all of which converge to extend the elbow joint. The CGBP requires an increased degree of elbow extension, which is the triceps’ primary function.
The narrow grip and the instruction to keep the elbows tucked close to the torso increase the involvement of the triceps, particularly the lateral and medial heads. The lateral head is situated on the outer side of the arm and contributes significantly to the muscle’s visual shape. The medial head lies closer to the body and is engaged throughout the entire movement.
The long head of the triceps is the only head that crosses the shoulder joint, meaning it assists with shoulder extension. Because the CGBP is primarily horizontal pressing, it engages the long head less than the lateral and medial heads. Exercises involving significant shoulder flexion, such as overhead extensions, recruit the long head more directly.
The increased range of motion at the elbow joint forces the triceps to work harder to achieve the final lockout of the bar. Strengthening the triceps through this variation helps lifters overcome sticking points that occur near the top of a standard bench press. This makes the CGBP a highly effective accessory lift for increasing maximal pressing strength.
Supporting Muscle Engagement
While the triceps are the primary movers, the close grip bench press still requires significant contribution from other muscles. The Pectoralis Major, the large muscle of the chest, and the Anterior Deltoids, the front portion of the shoulder, serve as important secondary muscles. The chest muscle assists in the horizontal adduction of the arm.
The close grip hand position limits the amount of shoulder abduction, which reduces the mechanical advantage of the chest. This reduction in leverage forces the triceps to take over a greater share of the workload. Even with a narrow grip, the sternal head of the pectoralis major is still recruited to initiate the press off the chest.
The anterior deltoid is responsible for shoulder flexion and assists in stabilizing the shoulder joint during the press. Because the movement requires the entire shoulder girdle to push the weight away from the body, the anterior deltoids remain highly active. The combination of the tucked elbows and the forward press strongly recruits the front of the shoulders.
Execution and Grip Mechanics
Proper execution of the close grip bench press is necessary to ensure the emphasis remains on the triceps and to maintain joint health. A close grip is generally defined as placing the hands at or just inside shoulder width. Gripping the bar too narrowly can place excessive stress on the wrist and elbow joints.
The setup begins with the shoulder blades retracted and depressed, creating a stable platform on the bench. As the bar is lowered, the elbows must be kept tucked close to the sides of the body, rather than flaring out widely. This elbow tuck is the defining mechanical feature that increases the range of motion at the elbow and forces the triceps to work harder.
The bar path during the descent should aim for a spot slightly lower on the chest than a regular bench press, typically around the bottom of the sternum. During the upward press, the bar should travel in a slight arc back towards the starting position over the shoulders. Focusing on driving the bar up by extending the elbows maximizes the activation of the triceps.