Close-grip bench press

Barbell, flat bench

Also called close grip bench

Lie on a flat bench and grip the bar just inside shoulder width. Lower to the lower chest with the elbows tucked, then press to lockout.

Movement

Main movers get full credit for a set, helpers half.

Upper body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 2 sources.
- 4/5 Feels great and is excellent for progressive overload, but the long head gets hit less than with overhead extensions. A tier. Jeff Nippard, The Best & Worst TRICEPS Exercises (Ranked Using Science) @ 12:08videoExpert opinion2024checked by AI
- 4/5 Easy to load heavy for fast-twitch-rich triceps; a grip slightly narrower than shoulder width balances activation (narrower is better in a study) against wrist and shoulder discomfort. Jeremy Ethier, The Best Science-Based Tricep Workout | ARMS (Part 2/2) @ 1:01videoStudy2017checked by AI
Stimulus to fatigue higher is better2.0
Costly; recovery eats into other training. 1 source.
- 2/5 Tension and fatigue land in the triceps and chest stays fresh, so it is a poor chest stimulus for the fatigue. Renaissance Periodization, There IS a Best Chest Exercise (For You) @ 2:34videoExpert opinion2026checked by AI