Close Grip Bench Press (Barbell)
A barbell bench press with the hands about shoulder width apart and the elbows kept close to the body. Also called Close Grip Bench Press and CGBP.
- Pattern
- Press forward
- Equipment
- Barbell
- Works
- Triceps, chest, front delt
- Loads
- Shoulders, elbows, wrists
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Triceps Pushdown (Cable)
Triceps with the shoulder out of it.
A kickback's wrist stays neutral, not bent back on a bar.
When it stalls, these usually help
Direct triceps work without loading the shoulders again.
The chest still starts the press, and a regular bench keeps it strong.
The pull that balances the press; a strong upper back is the base you press from.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.