Close-Grip Bench Press Mistakes to Avoid
Grip too narrow — hands inside shoulder width strains the wrists. Shoulder-width is close enough to shift emphasis to triceps.
Flaring elbows — defeats the purpose. Keep elbows tucked tight to your torso throughout.
Lowering to the wrong spot — aim for the sternum/lower chest, not mid-chest like regular bench.
Bouncing off the chest — especially tempting because the shorter range makes it feel fast. Control every rep.
Close-Grip Bench Press FAQ
How close should the grip be?
Shoulder-width or just inside. Contrary to the name, going super narrow doesn't increase tricep activation — it just hurts your wrists. Shoulder-width with elbows tucked is optimal.
Close-grip bench vs skull crushers for triceps?
Close-grip bench allows heavier loads and is a compound. Skull crushers provide more stretch and isolation. Use close-grip as your heavy tricep compound, skull crushers as your accessory.
How much less can I close-grip bench vs regular?
Typically 80-90% of your regular bench press. If you bench 100kg, expect to close-grip around 80-90kg.
Is close-grip bench better than dips for triceps?
Both are excellent tricep compounds. Close-grip bench is easier to load precisely and progress. Dips are harder to scale but also hit the chest. Best to use both.