The close-grip bench press narrows the hands to shift the pressing load onto the triceps, building pressing strength and thicker arms at once.
FormTwin gives you a living 3D twin of your anatomy. Tap any muscle to see how to train it, and watch the muscles you work light up as you log your sessions.
Get FormTwin — free on the App StoreThe close-grip bench press targets the triceps most, with the chest and front delts assisting. It's a great way to build triceps mass and pressing strength together.
About shoulder-width, with the wrists stacked over the elbows. Gripping much narrower stresses the wrists without adding triceps benefit.
Close-grip bench is a heavy compound that builds pressing strength and triceps mass; skull crushers isolate the triceps with a bigger stretch. They pair well.
This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.