Liftworthy
ExploreTrainFeed
Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Triceps

Close-Grip Bench Press

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Triceps

Also chest, delts

You need

Bench press station

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Hands just inside shoulder width
  2. 2Elbows tucked close to your sides
  3. 3Touch the lower chest

Most common mistake

Grip so narrow it wrecks the wrists.

Watch a demo

Good for

  • Easy to keep adding weight
B
For triceps
#14 of 20
See the full list →
Research
60
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 60
Target tensionGood
Loaded stretchGood
ProgressionExcellent
Low costGood

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SOverhead Cable ExtensionCable
  • SCross-Body Cable ExtensionCable
  • STriceps Extension MachineMachine
  • SOverhead EZ-Bar ExtensionBarbell

Takes

None yet
needed to post
280