Close-Grip Bench Press Guide | 3 Mistakes to AVOID

Close-Grip Bench Press Mistakes and How to Avoid Them
The close-grip bench press is a fantastic bench press variation for strengthening pressing mechanics and overloading the triceps.
For most lifters, the close-grip bench press seems easy to perform, after all, you just bring your hands in closer...right? Yes, but there's a bit more to it than that!
There are a few mechanical differences that are worth noting and paying attention to with the close-grip bench press. In this video, we cover three common close-grip bench press mistakes and how-to properly perform this bench press variation.
3 COMMON CLOSE-GRIP BENCH PRESS MISTAKES
1. Gripping too Close
One of the most common close-grip bench press mistakes is gripping the bar too closely. Generally, beginners will make the mistake of gripping the bar with their hands touching or way too close.
This can be problematic for a couple reasons. First, it can cause discomfort on the lateral side of the wrist due to the loaded position at the bottom of the press with the sharp/harsh wrist angle.
Second, it's not an efficient way to press, which is taking away the benefits of the close-grip bench press in the first place!
2. Bar Path and Chest Touch Point
For most lifters, especially long-armed lifters, the close-grip bench press's bar path and touch point on the chest will be slightly different than the tradition bench press.
If you find that it's uncomfortable to perform the close-grip bench press with your normal bar path and touch point, then try bringing the bar 1-2 inches lower. Generally, this will feel a bit more natural and allow you to stack the wrists over the elbows.
3. Tucking the Elbows Too Much
Elbow tuck is a hot topic with the bench press, and at times, lifters tuck the elbows a bit too much in the close-grip bench press (usually a result of over-compensation).
More than likely the elbows will be slightly more tucked for this movement compared the traditional bench press, however, if they're too close, then you can into the problem of potentially pulling the shoulders into internal rotation.
This internal rotation can cause general shoulder discomfort, so be mindful of elbow tuck if you experience any general discomfort during your next close-grip bench press day!
--------
Thanks for checking out BarBend, make sure to subscribe to our KZbin channel: / @barbend
Also, check out some of our most popular videos:
Best Cross Training Shoes: • Best Cross Training Sh...
Best Pre Workout Supplements: • 8 Best Pre Workouts fo...
Best Meal Replacements: • Best Meal Replacement ...
Pull-Ups vs Chin-Ups: • CHIN UPS vs. PULL UPS ...

[@vincentbarraza1115]

My wrist felt like it's about to break when i lifted 70lbs... Glad i watched this.

[@joeychavez3796]

Same! I did 85 today and my wrist was in definite pain. Hopefully it’s better next time after incorporating this.

[@jeremy4845]

I literally just did the same thing. Wrists felt tons of pressure on the first set, so I hit google

[@madhash83]

Try what he's saying, you can also get wrist wraps

[@Bigcouz666]

Haha me also

[@glassofwater281]

I was able to do 130lbs for 6 reps pretty easily, then I tried again, messed up my grip, didn't have clips on because someone else had my bench's clips and some weights fell. I didn't get hurt but that was kinda scary, gotta practice that grip

[@bonoboapebra2822]

man said discomfortable

[@up-statestrong4451]

Good stuff! I've been using close grip for a couple of months now and realized my grip was way too close. Thank you

[@up-statestrong4451]

I also noticed that if I go too close with my grip, my elbows flare out more which in turn takes less of the stress from my triceps (where it should be) and places it more on my chest.

[@Natureboypkr2]

I used to go too close and noticed the same thing.

[@maddawgzzzz]

Thanks man I appreciate you sharing this. I've been doing pulldowns and skull crushers for the last few years, and it was time to add a new exercise to my routine. I used your advice and my triceps are blowing up. Thanks!

[@thomasthompson6030]

Very helpful! My lifting buddy and I started doing this without knowing proper width. I think we were like you - almost touching our hands in the middle, but it never quite felt right. Great explanation

[@chadgeri]

Really helpful and to the point. Thanks!

[@michaelm4021]

Excellent instructional video. Thank you so much for posting it!

[@Judoman]

Excellent guide, great for older Bench worn lifters also!

[@Anujsaini0408]

Great. Keep posting!

[@kylecraig6789]

Thx for the tips! I love this lift, but am always scared because I once hurt my shoulder. I think I must have kept my elbows too tucked in. Gonna try it today with some light weight.

[@Barbend]

Let me know how it goes! - Jake

[@Lee-os1if]

Very informative video mate, love it

[@seanwesthoff7141]

Thank you for such a well informed video. I really appreciate the mechanical analysis and understanding of slight variation. I've just subscribed based on this only.

[@i_am_kabir_singh]

So much informative

[@veselyarnost]

This helped me so much, thank you!

[@benoflaherty4136]

Very helpful info thanks 👍

[@nav6593]

informative and straight to the point, u get a thumbs up

[@stanbancroft1054]

That was like the best well explained close grip bench press video a man could ask for thank you so much

[@californiarepublic5105]

Good video, just what I was looking for

[@Barbend]

Thank you! - Jake

[@josephpruszenski4822]

Thanks man form improved 👍

[@dreturner671]

I recently stopped tucking my elbows and miraculously my shoulder stopped killing me. Great info thank you

[@connorbeatty523]

It’s exspecially discomfortabable. Solid insight 👍🏼

[@The_Dark_Knight_32]

Thank you for this video! I started with my hands too close AND I was focusing too much on tucking my elbows. I tweaked the crap out of my shoulder when I went heavy. 🤦🏾‍♂️

[@stevenanderson7194]

Very helpful!

[@jeffreybabino8161]

Hi great video thanks for your time and help 🏋️

[@imchase7796]

I just started doing these and I can feel so much tricep activation. Should have been doing these the whole time, and definitely already increased my bench

[@CoreyandRemy]

Same here. I think If you wanna target triceps that’s ok

[@Khdeeddcccccew]

I hurt my “front shoulder” last night when i tried this exercise. Now i realise it is because I tucked my elbow too close to my body and cause too much pressure on it. Thankyou for your videos and i will be more careful next time 😁😁😁

[@MrAWall62]

Great vid

[@karinamahoney9239]

This was super helpful, I was elbow tucking and knew it didn't feel right.

[@gammatnt]

Thanks you 👍

[@davidhinojosa5559]

Good job.

[@indielover85]

Cheers locking out on this makes sense to allow max tricep contraction

[@bossysakera6762]

Thanks Sir

[@VeN0m88]

I'll say this when I brought my hands together just doing plates on each side , My forearms felt isolated and I had a great pump.

[@mellebo4112]

Don't bring hands too narrow Point of contact on chest might be lower Elbows not tucked in too much Pack shoulders Shoulder width grip

[@kolisionn]

Did he say discomfortable? LMAO

[@chiragparsoya3754]

So what? Wtf As he like let him say bruh!

[@liudizzle]

Sounds like a real word to me

[@YoursTruly78887]

Gym bros 😎

[@CdLobo]

@@chiragparsoya3754what did you even say?! 😂

[@jaynole]

Lmao…yes he did

[@darkndeed6311]

Good info. How did u shoot this whole thing with your j hooks at different heights? That would drive me crazy

[@camderb8761]

I messed my wrists up badly doubt these with too much weight and bad form and couldn’t do upper body for over a month it really set me back

[@dimitris90schild92]

Best video ever

[@kamo7293]

the contact point on the body will be lower, and I try to guage with an empty bar where that is that the elbow is below the wrist vertically, "stacked" as its called. if you've never done the movement before, a few empty bar sets are very useful for technique mastery

[@kennynakawaki]

Repping 1 plate (135 lbs) for 3x12 right now after switching from Skull Crushers. So much fun 💪🏻

[@fatalcheckmate187]

Paused in my close grip workout cause it felt like I did it wrong. After this vid it felt better right away.

[@rajkavinkumar]

Good pointers

[@vipequ7282]

when i should do close grip bench press, stricte after bench press or at the end of training

[@michaelsofine]

I too realized my wrist strength effects close grip as I start to do it my wrists will curl, as I noticed yours stay in the same position. For this reason I have to use lighter weight for this lift, ironically I now people who are better at close grip than regular or wide grip indicating stronger arms weaker chest, for me wide grip is easiest

[@1111comment]

Important video if you have any shoulder issues. Too many videos emphasize tucking your elbows in

[@Andy.Moods-Trinidad_and_Tobago]

The last part of the video is the best. HAHA

[@prismatic90]

do you bounce or do paused on bottom for cgbp?

[@maurog.ocaranza4142]

This video saved my wrists.

[@KenWrestle]

Use a EZ par with super close grip

[@oscarlissel3062]

What head of the tricep does it work

[@ronnietheronnie4737]

Just had to make sure I was doing this right

[@Grioh]

same LOL

[@DEZUSD]

I believe I went to close yesterday and today my elbows are killing me!

[@1azyb0t]

“Kilos Not Pounds”... proceeds to close-grip bench with 55 lbs bumpers

[@rockys2ndmomma]

Hey it's Jake my fit friend!❤

[@weeb5495]

so we need to arch our back with this bench press variation?

[@sukhoi30yethu]

Does the bar have to touch the chest, in heavier sets, I stop mine 2 3 inches above the chest, is it fine to do so?

[@Barbend]

That's a question of personal preference, but I were coaching you I would say that's totally fine. For one, touching the chest is not necessarily needed if you're achieving a majority of the range of motion and contracting correctly throughout the second (AKA performing the movement and achieving the range of motion that supports its intended uses + adaptations). And two, in the close-grip bench, sometimes full depth can cause discomfort in the shoulders, so if you're stopping a tad short, then I don't see it as an issue! - Jake

[@MenOfMaturity]

12 to 14 inches apart is best for close grip for regular bench press as well

[@MenOfMaturity]

I mean 12 to 14 inches apart is best for close grip press and if u just want the strength wrist muscle I say to do 8inches apart or 4 and keep the weight 135 to 165 no more than that

[@brwoolery]

Did he say discomfortable?

[@BobGreeneCreates]

Came to the comments for this, lol

[@brwoolery]

@Lxnkzi Okay I might have heard it wrong. I played it back a few times and couldn't tell.

[@brwoolery]

@Lxnkzi Ok I played it again and I think I disagree with you.

[@simon_quinn]

Exspecially

[@matthewmorley261]

Took the words right out of my mouth

[@acook213]

Wait… I just realized what his shirt says. As an American, I love it!

[@robbertgilbert4230]

How heavy should I load this up to

[@Jnvlv247]

"Personal trainer" came up to me and told me to put my hands narrower than shoulder width, it was at the first smooth parts of the bar. Not touching but not shoudkwr width 😂

[@tehxperience]

did you say ekspecially?

[@alonzogonzalez2813]

Do you arch? I’ve read that If you arch your back it work chest allitle more. Or am I wrong

[@nattybynature1262]

That grip is waaaay too wide for close grip 😄 honestly, the "too narrow" grip is what has worked for me and training partners for years and it's how I coach it. I get INSTANT lateral head activation with a "thumb length" grip (length of both thumbs).

[@Barbend]

Really? That's so interesting! I love that the differences in coaching methodologies here. When using that grip, how do you load your close-grip presses? Do you ever run into wrist discomfort using it? - Jake

[@nattybynature1262]

@@Barbend Sorry if I came off as critical in my initial comment, you know what's interesting, I'd actually refused to adopt a closer grip for a while starting out! 😄 but once I gave it a shot, I finally started feeling my lateral tri's. In the video, I don't think you mentioned why you stopped doing it ultra-close. Why did you? No wrist discomfort really, we keep the bar at the bottom of the palms. Because I'm on hand to spot, I sometimes even recommend a suicide (thumbless) grip.

[@Barbend]

@@nattybynature1262 Not at all, man. I didn't perceive you as being critical whatsoever! I love these conversations because it highlights that there are multiple ways to approach and train exercises. I switched to a wider grip for two main reasons, 1) wrist discomfort, and 2) a slightly wider grip is often better for clients who have problems truly setting for the bench to begin with - basically it helps me ensure that they're not being pulled into internal rotation at the shoulders when I'm not with them in the gym to watch. Hmm, I might experiment with a closer grip again soon with lighter intensities to see how it feels! - Jake

[@nattybynature1262]

@@Barbend it's been a pleasure, thanks a bunch for responding. I'll use that tip if I ever encounter such clients. Cheers Jake

[@TheGreatAli02]

Is it necessary to touch ur chest? I have very long arms and my elbow gets stressed if I go and touch my chest so I keep 4 inches off the chest when repping

[@saxonelyaman9212]

Just a little confused can you elbows move a little outside of your wrists cuz u said earlier that the elbows need to stay under the wrist, but it looks like his elbows are outside the wrist in the last bench

[@Barbend]

Yes they can and if they do it's the end of the world. What needs attention is when they're flaring, but a little discrepancy is okay. My elbows come out slightly, but for the most part they're relatively close to being under the wrists. - Jake

[@saxonelyaman9212]

BarBend thanks!

[@rubencastro8208]

Expecially?

[@Noeton]

That Russian imitation at the end 😂

[@rtd6840]

Damn I’m new to working out and was wondering why I could only bench 115. It’s cuz I was doing narrow grip LOL

[@Jimminityjabooboo]

My wrists almost exploded with 95 pounds . Thanks for his video.

[@_itsmunah]

It’s all relative. People have different arm lengths/ body size. Hand placement is whatever is comfortable

[@Vamavid]

0:45 "discomfortable"

[@walawala2126]

Can i arch my back

[@blakesimonds994]

I like his shirt

[@tomd4748]

He said discomfortable 😀

[@formepvp]

Can a very narrow grip be used to train forearms? or is a very close grip bench always wrong.

[@raak_in444]

I have to do close grip cuz my bench is very narrow

[@Sara02]

👍

[@ChrisFotosMusic]

tucking the elbows puts the shoulder into internal rotation? that doesn't make sense to me

[@ranveer5854]

2:30

[@randellbigr1960]

I wouldn't lockout the elbows ....doing a close grip bench your relaxing the tricep on the lockout. some will say your squeezing the tricep but defo not when your hands are gripping the bar you can't do both at the lockout position trying to squeeze to the tricep your more likely to be squeezing the forearm from the hand grip

[@matttyfresh]

expecially?

[@davidh7088]

Ekspecially

[@pieterhamers2583]

I couldn't finish watching it. Because the j-cups weren't at the same hight.

[@manuelshezad761]

im benching more on the close grip than on the normal grip😂 proves genetics are real😂 good arm bad chest genetic

[@cxvii6812]

I see I've been doing the grip placement wrong

[@sorryrocco]

Im close gripping about 220lbs.

[@dropas4136]

Great.lets go whacko- yeahh

[@danielgeorge6785]

you look like a ripped jerry smith but with a beard

[@keefedelafuente6130]

What pants are you wearing bro!

[@titzmageex]

I just watched kai grenne say the closer you go it targets triceps better.

[@diggydowdiggydow]

Ekspeshally

[@garyrobinson3124]

Eckspecially

[@Ammar88ist]

Did homie just say discomfortable?

[@Doofens]

kilos not pounds shirt and uses pounds plate. gj

[@alexz2702]

Your shirt makes no sense bro.

[@medium3031]

Please say eSpecially instead of eCspecially

[@garychristopher5480]

You dont look like you lift and are in bad shape what a joker

[@jimd6641]

You gotta be kidding!

[@matthewryland1893]

It's your choice but please give your life to GOD before it's too late and he will forgive you of all your sins

[@echannel2798]

2:35