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Jim's 15-Second Tip: Close-Grip Bench Press

Build your triceps using this multi-joint movement.

Jim's 15-Second Tip: Close-Grip Bench Press
Written By Jim Stoppani, PhD
Updated November 29, 2018
The close-grip bench press is a great exercise for building mass on the triceps.

Because it's a multi-joint exercise that involves the use of several major muscle groups, it allows you to use more weight than single-joint exercises. This places more overload on the triceps and that can instigate greater muscle growth. The question that arises with the close-grip bench press is how close a grip should be used. Many people use an extremely close grip with the hands only inches apart.

One study, however, reported that going any closer than a shoulder-width grip did not further increase the triceps involvement. Yet going closer than a shoulder-width grip did increase stress on the wrists. The take-home point here is to use a shoulder-width grip on the bar and go no closer. That will maximize triceps involvement and reduce the stress on the wrists. When you do the close-grip bench press, keep your elbows

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