{"id":14207,"date":"2025-04-29T00:00:00","date_gmt":"2025-04-28T22:00:00","guid":{"rendered":"https:\/\/bilboteam.com\/how-to-do-the-close-grip-bench-press-correctly\/"},"modified":"2026-04-12T00:14:08","modified_gmt":"2026-04-11T22:14:08","slug":"how-to-do-the-close-grip-bench-press-correctly","status":"publish","type":"post","link":"https:\/\/bilboteam.com\/en\/how-to-do-the-close-grip-bench-press-correctly\/","title":{"rendered":"How to do the Close Grip Bench press correctly?"},"content":{"rendered":"\n<p>The <strong>close-grip bench press<\/strong> is a variation of the traditional bench press that emphasizes triceps work, allowing for a more balanced development and improved upper body strength. Below, we explain in detail how to perform this exercise correctly, its benefits and how to integrate it into your training routine. <\/p>\n\n<h2 class=\"wp-block-heading\">What does the close grip bench press work?<\/h2>\n\n<p>The <strong>close grip bench press<\/strong> primarily targets the following muscle groups:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Triceps brachii<\/strong>: Reducing the distance between the hands increases the activation of the triceps, responsible for elbow extension.<\/li>\n\n\n\n<li><strong>Pectoralis major<\/strong>: Although the main focus is the triceps, the chest also participates in the movement, especially in the initial phase of the lift.<\/li>\n\n\n\n<li><strong>Anterior deltoids<\/strong>: Act as stabilizing muscles, contributing to the control of movement during the pushing phase.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-small-font-size\" style=\"line-height:.9\"><strong>Contact us<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-text-color has-link-color wp-elements-e9707963d156b246db40c40ac9286d2f\" id=\"schedule-a-visit\" style=\"color:#6fab63;font-size:40px;line-height:1.15\"><strong>Start training for free today!<\/strong><\/h4>\n\n\n\n<div class=\"wp-block-buttons is-horizontal is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-03627597 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-75 is-style-outline is-style-outline--1\"><a class=\"wp-block-button__link has-text-color has-background wp-element-button\" href=\"https:\/\/bilboteam.com\/contact\/\" style=\"border-radius:50px;color:#ffffff;background-color:#000000\">Contact us<\/a><\/div>\n<\/div>\n<\/div>\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\"><\/figure>\n\n<h3 class=\"wp-block-heading\">What is considered a close-grip Bench press?<\/h3>\n\n<p>The <strong>close-grip Bench press<\/strong> differs from the traditional Bench press by the position of the hands on the bar. To perform it correctly: <\/p>\n\n<ol class=\"wp-block-list\">\n<li><strong>Starting position<\/strong>: Lie down on a flat bench with your feet firmly on the floor.<\/li>\n\n\n\n<li><strong>Bar Grip<\/strong>: Place your hands slightly less than shoulder-width apart (usually about 30 cm apart).<\/li>\n\n\n\n<li><strong>Controlled descent<\/strong>: Lower the bar slowly towards the chest, keeping the elbows close to the torso.<\/li>\n\n\n\n<li><strong>Explosive push<\/strong>: Push the bar up until the arms are fully extended.<\/li>\n<\/ol>\n\n<h3 class=\"wp-block-heading\">What grip is best for bench press?<\/h3>\n\n<p>The effectiveness of the closed grip is due to the fact that:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Significantly increases triceps activation.<\/li>\n\n\n\n<li>Reduces stress on the shoulders, protecting them from possible injuries.<\/li>\n\n\n\n<li>Allows better control of the bar during execution.<\/li>\n<\/ul>\n\n<p>However, it is essential to ensure that the grip is not too tight to avoid unnecessary overload on the wrists.<\/p>\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" data-id=\"9009\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/04\/ChatGPT-Image-26-mar-2025-19_46_55-1024x683.webp\" alt=\"\" class=\"wp-image-9009\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/04\/ChatGPT-Image-26-mar-2025-19_46_55-1024x683.webp 1024w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/04\/ChatGPT-Image-26-mar-2025-19_46_55-300x200.webp 300w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/04\/ChatGPT-Image-26-mar-2025-19_46_55-768x512.webp 768w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/04\/ChatGPT-Image-26-mar-2025-19_46_55-600x400.webp 600w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/04\/ChatGPT-Image-26-mar-2025-19_46_55.webp 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/figure>\n\n<h2 class=\"wp-block-heading\">What does the closed grip work?<\/h2>\n\n<p>The <strong>close grip<\/strong> on the Bench press not only strengthens the triceps, but also improves shoulder stability and core control. This exercise is especially useful for those who want to develop triceps strength and volume, as well as improve performance in other compound lifts. <\/p>\n\n<h3 class=\"wp-block-heading\">Bench presses and the Bilbo Method<\/h3>\n\n<p>At <strong>BilboTeam<\/strong>, we promote exercises that maximize performance and minimize the risk of injury. The <strong>close grip Bench press<\/strong> is an essential tool for developing upper body strength, especially if executed correctly and properly integrated into your training routine. <\/p>\n\n<p>You can obtain more information and personalized advice by visiting our contact page at<a href=\"https:\/\/bilboteam.com\/contact\/\"> contact M\u00e9todo Bilbo<\/a>.<\/p>\n\n<h3 class=\"wp-block-heading\">Why should you integrate the Close Grip Bench press into your routine?<\/h3>\n\n<p>The <strong>close-grip Bench press<\/strong> is a must-do exercise if you want to improve the strength and volume of your triceps, protect your shoulders and optimize your overall performance. Including it in your training, under the right guidance, will make a difference in your results. <\/p>\n\n<p>For complete advice on how to integrate this exercise effectively into your routine, <strong>contact us at BilboTeam<\/strong>. Our team of experts is ready to help you reach your goals in the most efficient and safe way possible. <\/p>\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-small-font-size\" style=\"line-height:.9\"><strong>Contact us<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-text-color has-link-color wp-elements-e9707963d156b246db40c40ac9286d2f\" id=\"schedule-a-visit\" style=\"color:#6fab63;font-size:40px;line-height:1.15\"><strong>Start training for free today!<\/strong><\/h4>\n\n\n\n<div class=\"wp-block-buttons is-horizontal is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-03627597 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-75 is-style-outline is-style-outline--4\"><a class=\"wp-block-button__link has-text-color has-background wp-element-button\" href=\"https:\/\/bilboteam.com\/contact\/\" style=\"border-radius:50px;color:#ffffff;background-color:#000000\">Contact us<\/a><\/div>\n<\/div>\n<\/div>\n\n<div style=\"height:44px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Bench presses and the Bilbo Method<\/h2>\n\n<p>At <strong>BilboTeam<\/strong>, we promote exercises that maximize performance and minimize the risk of injury. The <strong>close grip Bench press<\/strong> is an essential tool for developing upper body strength, especially if executed correctly and properly integrated into your training routine. <\/p>\n\n<p>You can obtain more information and personalized advice by visiting our contact page at<a href=\"https:\/\/bilboteam.com\/contact\/\"> contact M\u00e9todo Bilbo<\/a>.<\/p>\n\n<h3 class=\"wp-block-heading\">Why should you integrate the Close Grip Bench press into your routine?<\/h3>\n\n<p>The <strong>close-grip Bench press<\/strong> is a must-do exercise if you want to improve the strength and volume of your triceps, protect your shoulders and optimize your overall performance. Including it in your training, under the right guidance, will make a difference in your results. <\/p>\n\n<p>For complete advice on how to integrate this exercise effectively into your routine, <strong>contact us at BilboTeam<\/strong>. Our team of experts is ready to help you reach your goals in the most efficient and safe way possible. <\/p>\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-small-font-size\" style=\"line-height:.9\"><strong>Contact us<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-text-color has-link-color wp-elements-e9707963d156b246db40c40ac9286d2f\" id=\"schedule-a-visit\" style=\"color:#6fab63;font-size:40px;line-height:1.15\"><strong>Start training for free today!<\/strong><\/h4>\n\n\n\n<div class=\"wp-block-buttons is-horizontal is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-03627597 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-75 is-style-outline is-style-outline--5\"><a class=\"wp-block-button__link has-text-color has-background wp-element-button\" href=\"https:\/\/bilboteam.com\/contact\/\" style=\"border-radius:50px;color:#ffffff;background-color:#000000\">Contact us<\/a><\/div>\n<\/div>\n<\/div>\n\n<div style=\"height:44px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The close-grip bench press is a variation of the traditional bench press that emphasizes triceps work, allowing for a more balanced development and improved upper body strength. Below, we explain in detail how to perform this exercise correctly, its benefits and how to integrate it into your training routine. What does the close grip bench [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14208,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[142],"tags":[149,147,151],"class_list":["post-14207","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bench-press","tag-bilbo-method","tag-exercises","tag-progression"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to do the Close Grip Bench press correctly? - BilboTeam<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bilboteam.com\/en\/how-to-do-the-close-grip-bench-press-correctly\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to do the Close Grip Bench press correctly? - BilboTeam\" \/>\n<meta property=\"og:description\" content=\"The close-grip bench press is a variation of the traditional bench press that emphasizes triceps work, allowing for a more balanced development and improved upper body strength. 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Below, we explain in detail how to perform this exercise correctly, its benefits and how to integrate it into your training routine. 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