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Handler
Exercise database

Close-Grip Bench Press

Close-Grip Bench Press is an advanced horizontal push exercise that primarily trains the triceps and chest, with the shoulders assisting. Equipment: barbell + bench.

Library data updated AdvancedBarbell + Bench

What this page is: structured data from Handler's own exercise library — the same cues, mistakes, ranges, and modifications the coach uses in the app. It is general exercise information, not an individual technique assessment or medical advice. Stop any movement that causes pain and seek qualified coaching or clinical care for injuries.

Demonstration loop from Handler's exercise library. Only the still frame loads until you press play.

Technique

Form cues for the close-grip bench press

  1. 01

    Pin your shoulder blades to the bench before you unrack.

  2. 02

    Pack your shoulders down before you start the press.

  3. 03

    Keep the elbows angled about 30 to 60 degrees from your body.

  4. 04

    Press the floor or handles away without losing your rib position.

  5. 05

    Use a shoulder-width grip, not an extreme narrow grip.

Troubleshooting

Common mistakes

  • Flaring the elbows straight out.

  • Letting the ribs pop up.

  • Bouncing out of the bottom.

Programming defaults

Sets, reps, and rest by goal

These are the starting ranges Handler's library assigns to the close-grip bench press for each training goal. They are defaults the coach adjusts from your logged sets, not a prescription for any individual.

GoalSets × repsRest between sets
Strength5 × 3–6 reps3 min
Hypertrophy4 × 6–10 reps1 min 30 s
Fat loss3 × 10–15 reps1 min
General fitness3 × 6–10 reps1 min 30 s

Between sets

  • Let the shoulders relax, then repack them before the next set.
  • Keep one clean rep in reserve on pressing work.

Working around discomfort

Modifications by body area

How Handler adjusts the close-grip bench press when a lifter reports a sensitive area. These are training modifications, not treatment. Pain that persists or worsens needs clinical assessment.

Elbow
Use a softer lockout and stop before elbow discomfort changes your tempo.
Shoulder
Use a pain-free range and keep the upper arm path controlled.
Wrist
Use a neutral wrist position or reduce loading until the wrist stays quiet.

Progression chain

Easier and harder variations

Progress to

This is the most demanding step in its chain.

Questions about this exercise

What muscles does the close-grip bench press work?
The close-grip bench press primarily works the triceps and chest. The shoulders work as secondary or stabilising muscles. In Handler's library it is classified as a horizontal push movement.
What equipment do you need for the close-grip bench press?
You need barbell + bench. It is programmed in commercial gym, small gym, home gym setups where that equipment is available.
How many sets and reps of the close-grip bench press should I do?
Handler's default for a strength focus is 5 × 3–6 reps with about 3 min rest, and for a muscle-building focus 4 × 6–10 reps with about 1 min 30 s rest. These are the library's starting ranges, not an individual prescription; the coach adjusts them from what you log.
Is the close-grip bench press suitable for beginners?
It is tagged advanced. A simpler starting point in the same progression chain is the barbell incline bench press.

More triceps exercises

Invited TestFlight beta · iPhone-first

Let the coach program the close-grip bench press for you.

Handler is our product. In the invited iPhone beta, the coach places exercises like this one into your plan, sets the starting ranges shown above, and adjusts them from the sets you log. Test build, not a public download.

Request beta access