Close-Grip vs. Regular Grip Bench Press – Which One Should You Be Doing?
Last week, we discussed the three most effective upper-body exercises and why they should be a staple in your training. Among them, the bench press stood out as a foundational movement for building pressing strength and upper-body power.
But what happens when you tweak the grip?
The close-grip bench press is often viewed as a “triceps accessory,” while the regular bench is seen as the classic chest-builder. Both are great — and neither is better — but they do serve different purposes. The good news? You don’t have to choose just one. Whether you’re looking for strength, size, or balance across your pressing muscles, there’s a way to program both.
Let’s break it down.
The two most common variations—regular grip and close-grip—each have distinct benefits. Whether you're looking to maximize strength, improve triceps development, or reduce shoulder strain, understanding the differences between these two pressing styles can help you optimize your training.
Where Did Close-Grip Bench Press Come From?
While it's hard to pinpoint exactly who performed the first close-grip bench press, its roots can be traced back to the evolution of the bench press itself—a movement that has been refined over decades in strength training and powerlifting circles.
The original version of the bench press began as a floor press in the late 1800s, popularized by strongmen like George Hackenschmidt. In those days, lifters would lie flat on the ground and press a barbell from the floor. This later evolved into the bench press we know today as lifters began using benches to allow for greater range of motion and chest activation.
By the 1940s and 50s, the bench press had become a staple in bodybuilding and strength training, and with the rise of competitive powerlifting in the mid-20th century, athletes started experimenting with grip widths to address specific weaknesses in the lift. The close-grip bench press likely emerged during this time as a variation to target the triceps and improve lockout strength—the top portion of the press where many lifters tend to stall.
This narrower grip variation became especially popular among powerlifters looking to build pressing strength without overstressing the shoulders. It’s also a go-to movement for bodybuilders aiming to develop the triceps more directly.
So, while we may not know exactly who did it first, the close-grip bench press was born out of necessity: to build stronger arms, address sticking points, and make the bench press a more complete upper body movement.
Regular-Grip Bench Press: The Classic Strength Builder
Muscles Worked:
Primarily targets the pectorals (chest), anterior deltoids (front shoulders), and triceps, with secondary activation in the lats and core for stabilization.
Best For:
Building overall pressing strength, chest size, and improving performance in powerlifting or traditional strength training.
Grip Width:
Hands placed slightly wider than shoulder-width, allowing the elbows to move out at about a 45–70° angle from the torso.
Why It’s Effective:
This version of the bench press creates the most mechanical advantage for heavy pressing while allowing the chest to take on the bulk of the work. It still recruits the triceps and shoulders, making it a great compound lift for upper body development.
It's the go-to option for athletes chasing raw strength, people looking to add upper body size, and anyone wanting to train a powerful horizontal push.
Close-Grip Bench Press: The Triceps Dominator
Muscles Worked:
Places a greater emphasis on the triceps, while still involving the chest and anterior delts. It also lightly recruits the upper back and core for stability.
Best For:
Improving triceps strength, addressing lockout weakness in pressing, and reducing stress on the shoulder joint.
Grip Width:
Hands placed just inside shoulder-width — close enough to shift the load to the triceps, but not so close that your wrists or elbows feel jammed.
Why It’s Effective:
By narrowing your grip, the elbows stay closer to the body, which increases the triceps' contribution to the lift. This makes it a strong accessory for lifters who miss presses at the top or want bigger, stronger arms.
It’s also often more comfortable for those with shoulder issues, as the closer grip decreases shoulder abduction and may reduce irritation in the front of the joint.
Which One Should You Use?
Muscle Activation Differences:
Triceps Brachii: The close-grip bench press significantly increases activation of the triceps compared to the wide-grip bench press. This is due to the narrower hand placement, which emphasizes elbow extension, thereby engaging the triceps more intensely.
Biceps Brachii: Conversely, the wide-grip bench press shows greater biceps activation than the close-grip version. The increased grip width alters the biomechanics of the lift, leading to higher engagement of the biceps.
Anterior Deltoid (Front Shoulder): Some studies indicate that a medium grip may lead to higher anterior deltoid activation compared to a narrow grip, suggesting that grip width can influence shoulder muscle engagement.
Pectoralis Major (Chest): Interestingly, variations in grip width do not significantly affect the activation of the pectoralis major. This suggests that both grip styles engage the chest muscles similarly.
Strength Performance:
6-Repetition Maximum (6-RM) Loads: Research indicates that individuals can lift heavier loads using medium and wide grips compared to a narrow grip. The reduced range of motion and favorable biomechanics in wider grips may contribute to this increased performance.
Practical Implications:
Training Goals: Incorporating both grip variations can be beneficial. The close-grip bench press is effective for targeting and strengthening the triceps, while the wide-grip bench press can enhance overall pressing strength and engage the biceps more.
Shoulder Health: Individuals with shoulder concerns may find the close-grip bench press more comfortable, as it reduces the degree of shoulder abduction, potentially alleviating discomfort.
In summary, both close-grip and regular-grip bench presses offer unique benefits. Integrating both into a training regimen can lead to balanced upper body development and cater to specific strength goals
Both variations have their place in a well-rounded training program:
If your goal is overall pressing strength and chest development, stick with the regular bench press as your primary movement.
If you want to bring up your triceps strength, improve lockout power, or reduce shoulder strain, incorporate close-grip bench presses into your routine.
Athletes should train both variations to ensure balanced upper-body development.
Everyday lifters can benefit from alternating between the two grips throughout training cycles.
By strategically incorporating both types of bench press, you can optimize your upper-body strength, prevent imbalances, and improve your pressing mechanics over time.
Your upper body pressing routine doesn’t have to be either-or. Close-grip and regular bench both serve a purpose — and when you layer in push-ups, overhead presses, and rear delt work, you create a foundation that’s strong, functional, and sustainable long-term.
So whether you're training for power, size, or just better posture after hours of laptop slouching, be intentional with your pressing. Mix up your grip, train through multiple angles, and don’t forget to show those rear delts some love.
Hope that helps,
Happy Exercising!
Robyn
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC8296276/?utm_source
https://barbellrehab.com/bench-press-grip-and-angle/?utm_source
https://pmc.ncbi.nlm.nih.gov/articles/PMC5968970/?utm_source
https://physicalculturestudy.com/2015/04/09/pumping-iron-the-history-of-the-bench-press/?utm_source