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!

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[vincentbarraza]

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

[up-statestrong]

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

[thomasthompson]

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

[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!

[The_Dark_Knight_]

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. 🤦🏾‍♂️

[up-statestrong]

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.

[kylecraig]

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.

[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 😁😁😁

[kamo]

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

[imchase]

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

[dreturner]

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

[karinamahoney]

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

[stanbancroft]

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

[michaelm]

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

[connorbeatty]

It’s exspecially discomfortabable. Solid insight 👍🏼

[mellebo]

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

[Judoman]

Excellent guide, great for older Bench worn lifters also!

[californiarepublic]

Good video, just what I was looking for

[kenlund]

As young I benched 200 kg (441 pund) with stop (stopped with the bar on the chest for a short while).
Now that I'm much older (73 years), and I can bench press 130 kg (no stop). However, it doesn't work as well anymore because my shoulders hurts the day after such exercise.

To avoid that, I nowdays do narrow bench press and doing that by holding the index finger on the shiny area.
It's a little heavier, but the difference isn't that big. I can still lift 120 kg (no stop).
The day after such a workout, my shoulders still feel fresh.

[jeffreybabino]

Hi great video thanks for your time and help 🏋️