The Close-Grip Bench Press: A Deep Dive for Powerlifters

While the competition-width bench press gets all the glory, its close-grip cousin is one of the most powerful builders in a powerlifter's arsenal. The close-grip bench press (CGBP) is more than just a triceps exercise; it's a potent tool for building raw pressing power, improving lockout strength, and even enhancing shoulder health. This guide will provide a deep dive into the technique and application of the CGBP.

Why the CGBP is a Powerlifter's Best Friend

1. Unrivaled Triceps and Lockout Strength: The narrower grip increases the range of motion at the elbow, placing a massive demand on all three heads of the triceps. This has a direct and powerful carryover to a stronger bench press lockout, which is a common sticking point.
2. Builds the Pectorals Differently: While it's triceps-dominant, the CGBP still heavily involves the chest, often creating a deeper stretch in the inner pectoral fibers.
3. Often More Shoulder-Friendly: The narrower grip forces a greater degree of elbow tuck, which naturally puts the shoulder joint in a less impinged, more stable position. For lifters with shoulder issues, the CGBP can often be a less painful way to press heavy. This aligns with the principles of our Shoulder Health Guide.

Mastering CGBP Technique

The technique is similar to a standard bench press, with a few key differences.

• Grip Width: The ideal "close grip" for a powerlifter is typically just inside shoulder-width, often with the index fingers on the edge of the smooth part of the barbell. A grip that is too narrow can cause wrist and elbow stress.
• Elbow Tuck: You must keep your elbows tucked close to your sides throughout the lift. Do not let them flare out.
• Touch Point: The bar will touch slightly lower on your torso than a competition-width bench press, usually on the lower sternum or upper abs.
• Bar Path: The bar path will be slightly different, with less of a dramatic "J-curve" and a more vertical press.

As explained by many elite coaches, including those at T-Nation, the CGBP is a foundational strength builder, not just an isolation movement.

How to Program the Close-Grip Bench Press

• As a Primary Accessory: This is its most common and effective use. After your main competition-style bench press work, perform the CGBP for 3-4 sets in the 6-10 rep range to build strength and muscle.
• As a Main Pressing Movement: During an off-season or a block focused on building triceps strength, you can use the CGBP as your primary pressing movement for 3-4 weeks. In this case, you can work up to a heavier top set of 3-5 reps.

The close-grip bench press is a top-tier movement for any powerlifter serious about building a bigger press. By directly targeting the triceps and building strength through a longer range of motion in a shoulder-friendly way, it addresses the most common weaknesses in the bench press. If you want a stronger lockout, the CGBP is non-negotiable.