Close-Grip Bench Press
Reviewed by Bryan Cortez, MS
Tuck the elbows, press with the triceps — the heaviest triceps move there is.
Coaching profile
heavy compound. This page is the practical coaching layer: use it for setup, cues, programming, pain-free adjustments, and substitutions. The complete biomechanics tier list lives on the muscle page.
How the rankings are built →Demonstration
Demonstration production queue
The written coaching card is ready. The owned video is next.
Physique Skool is filming one canonical demonstration per exercise. Until this movement is published, use the setup, execution, common errors, programming, and substitutions below.
Browse Physique Skool on YouTubeHow to do it
Setup
- Grip ~shoulder-width (not super narrow), elbows tucked, blades set, slight arch.
Execution
- Lower to the lower chest with the elbows tucked tight, press up driving with the triceps; keep the wrists stacked.
Common Errors
- Grip too narrow (wrist and elbow strain)
- Flaring the elbows instead of tucking them
- Bouncing off the chest
- Half reps
Cues That Work
- Stack the wrists; keep the elbows close; press back toward the shoulders
No-Fly Zone
over 15 reps (becomes a fatigue grind, not triceps overload)
Programming
Sequence priority
Early
Compound press and loadable — earlier on push day; the heaviest triceps movement leads the triceps work.
Progression
Model — Double
Fallback model — Linear
Double progression: 6→10, then add 2.5-5 lb and reset.
Best program fit
Push, Upper
Load increments
If it hurts
Pain is information, not a challenge to push through. Stop the set if pain is sharp, worsening, or changes how you move. These are exercise-selection options, not medical diagnosis or rehabilitation advice.
Work down this list in order. Stop at the first change that removes the pain.
Step 1
Setup tweaks
Grip width (too narrow stresses the wrists); elbow tuck; arch.
Step 2
ROM / tempo / bias
Paused reps; board press for a partial; slow eccentric.
Step 3
Implement swap
Dips, JM press, or machine press for the triceps.
Substitutions
The Evidence
Overloads the triceps with heavy compound pressing. Does NOT isolate or stretch the long head — pair with overhead work.
SFR — 1.2
Put the exercise inside a system.
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