Benefits of Training With Close Grip Press

A simple grip change can unlock more triceps strength, better control, and a smoother lockout on your bench.

The close-grip bench press often gets labeled as just a triceps builder, but it’s far more useful than that. For powerlifters, this variation targets your pressing mechanics in a way that can directly improve your main bench.

With a narrower grip, you increase the range of motion, force more control through the midline, and emphasize elbow tracking and triceps engagement. That’s huge if you struggle with lockout or keeping tightness off the chest. The close grip also reduces shoulder stress, which makes it a smart choice for high-volume work or training around shoulder irritation.

Used properly, this lift builds raw pressing strength that carries over to competition benching. Start slightly inside your usual grip, not excessively close, and treat it with the same intent as your comp lift. Focus on controlled reps, clean bar paths, and consistent form.

If your bench needs a boost, close-grip work might be the variation that gets you moving again.

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