Close-Grip Bench for Stronger Triceps and a Big Bench

The triceps are a main key muscle for a big bench press. The pecs, shoulders, upper back, and technique all matter, but the triceps are essential through the entire range of motion. They help control the bar, push the press, and drive the lift toward lockout.

For that reason, tremendous triceps training can be done with nothing more than a bench, a barbell, and smart grip changes.

Close-grip bench presses are a staple assistance exercise for building the bench. By bringing the hands in, the lifter shifts more emphasis onto the triceps while still training a movement that closely resembles the bench press. That makes close-grip work especially useful: it builds pressing strength without drifting far from the lift being improved.

The grip does not have to be extremely narrow. Many lifters get excellent results with a narrow to mid-narrow grip instead of forcing the hands too close together. An overly tight grip can make the movement cramped and harder to control. A mid-narrow grip often lets the lifter press with more power, keep the elbows in a stronger position, and train the triceps hard.

This also gives the lifter room to adjust the exercise. Close-grip benches, mid-narrow grip benches, paused reps, controlled touch-and-go reps, and higher-rep barbell sets can all build the triceps while staying connected to the bench press. The point is to use bench-based assistance work to strengthen the biggest driver of a big bench.

For powerlifters, this is simple and valuable. Add focused triceps work on the bench, vary the grip within a useful narrow range, and press with control. A stronger close-grip or mid-narrow bench builds the triceps, improves pressing power, and helps move bigger weights on the competition bench.

Exclusive Powerlifting.com content drawing on published research and industry expertise to ensure accuracy and relevance for powerlifters. Certain statements in this article represent the author’s perspective and may not reflect the views of Powerlifting.com.