Close Grip Bench Press

Definition

The close grip bench press is a push-pattern barbell exercise performed with a narrower-than-standard grip (hands shoulder-width apart or slightly inside). It shifts emphasis from the chest to the triceps, building the lockout strength and pressing endurance needed for HYROX^® sled work and wall balls.

Technique & Form

1. Starting position: Lie flat on a bench, grip the bar at shoulder-width (hands about 30-40 cm apart). Retract shoulder blades. Unrack.
2. Descent: Lower the bar to your lower chest with elbows tucked close to your sides (30-45 degrees). 2-second eccentric.
3. Press: Drive the bar up, focusing on tricep extension. Lockout fully.
4. Breathing: Inhale on descent, exhale on press.

Muscles Worked

• Primary movers: Triceps, anterior deltoid, pectoralis major (inner fibres)
• Stabilizers: Core, rotator cuff

Common Mistakes

1. Grip too narrow: Hands inside shoulder-width stresses the wrists. Shoulder-width is sufficient.
2. Flaring elbows: Keep elbows tucked at 30-45 degrees for tricep emphasis.

Benefits

The close grip bench builds tricep-dominant pressing strength, which is the limiting factor in many overhead and horizontal pressing movements. It also places less stress on the shoulder joint than wide-grip pressing.

HYROX^® Context

Tricep strength supports Sled Push (sustained arm extension) and Wall Balls (overhead lockout). The close grip bench is superior to isolation exercises for building functional tricep strength. Programme 3-4 sets of 6-10 reps as a primary pressing exercise.

Variations & Alternatives

• Barbell Bench Press - Standard grip for general chest and pressing strength.
• Dip - Bodyweight pressing with significant tricep involvement.
• Cable Rope Tricep Extension - Isolation tricep work.

FAQ

How narrow should the grip be? Shoulder-width is optimal. Narrower grips increase wrist stress without additional tricep benefit.

Close grip bench or dips for HYROX^®? Both are excellent. Close grip bench allows progressive overload with a barbell; dips are more functional and bodyweight-based. Use both.

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