We’ve all been there—hitting the gym hard, following influencer-approved routines, and yet, somehow, our arms just won’t seem to grow. You’re curling dumbbells like a champ, pumping out triceps dips, and even sneaking in some extra push-ups. But despite all that effort, your biceps and triceps aren’t filling out the way you expected.
What if I told you there’s one essential exercise you might be skipping—an exercise that could be the missing link between you and the sleeve-stretching arms you’ve always wanted?
The Exercise You’re Probably Neglecting: The Close-Grip Bench Press
If you’ve been prioritizing bicep curls and isolation movements, it’s time to shift gears. The close-grip bench press is one of the most underrated arm-building exercises out there, and if you’re not doing it, you’re leaving gains on the table.
Unlike the standard bench press, which primarily targets the chest, the close-grip variation places more emphasis on the triceps. And here’s the kicker—your triceps make up about two-thirds of your upper arm size. So if you want bigger arms, neglecting your triceps is like trying to fill a pool with a leaky hose.
Why the Close-Grip Bench Press Works So Well
- It’s a compound movement – Unlike bicep curls, which only work one muscle at a time, the close-grip bench press is a compound movement, meaning it engages multiple muscle groups. This leads to more overall muscle activation, greater strength gains, and better arm growth.
- It builds strength that carries over – Many lifters struggle with heavy pressing movements because their triceps aren’t strong enough. By strengthening your triceps with close-grip bench presses, you’ll also improve your performance in other lifts, like the overhead press and even standard bench press.
- It allows for heavier loads – Compared to triceps isolation exercises (like kickbacks and extensions), the close-grip bench press lets you lift significantly heavier weight. Heavier loads equal more muscle stimulation, which translates to bigger arms over time.
How to Perform the Close-Grip Bench Press Correctly
Now that you know why the close-grip bench press is essential, let’s make sure you’re doing it correctly. Proper form is crucial—not just for maximizing growth but also for avoiding injury.
Step-by-Step Guide
- Set up on a bench – Lie flat on a bench with your feet planted firmly on the ground. Your back should be slightly arched, and your shoulder blades should be retracted.
- Grip the bar – Grab the barbell with a grip slightly closer than shoulder-width. A common mistake is going too narrow, which can put unnecessary stress on your wrists and shoulders. Your hands should be about 6–12 inches apart.
- Lower the bar – Bring the bar down in a controlled manner, keeping your elbows close to your body. The bar should come down to your lower chest or upper abdomen, not your neck.
- Press up – Drive the bar back up explosively, keeping your triceps engaged throughout the movement. Make sure to fully extend your arms at the top without locking out your elbows too aggressively.
- Repeat for 8–12 reps – This rep range is ideal for hypertrophy (muscle growth), but you can also go heavier with lower reps (4–6) to focus on strength gains.
Common Mistakes to Avoid
- Going too narrow: A grip that’s too close can cause wrist discomfort and put unnecessary strain on your elbows.
- Flaring your elbows: Keep your elbows tucked in to maximize triceps activation and prevent shoulder strain.
- Bouncing the bar: Control the descent and avoid using momentum to lift the weight back up. Slow and steady wins the race.
Integrating the Close-Grip Bench Press into Your Routine
Now that you know how to perform the close-grip bench press correctly, it’s time to add it to your workout routine. The key to arm growth is progressive overload—gradually increasing the weight or reps over time.
How Often Should You Do It?
For best results, include the close-grip bench press 1–2 times per week in your workout program. Here are two ways to fit it into your routine:
- Upper body push day – If you follow a push/pull/legs split, add the close-grip bench press after your main pressing movement (such as the traditional bench press or overhead press).
- Arm day focus – If you have a dedicated arm day, make the close-grip bench press one of your primary exercises before moving on to isolation movements like triceps extensions and dips.
Sample Arm-Building Routine
Here’s a simple workout plan incorporating the close-grip bench press for maximum arm growth:
- Close-Grip Bench Press – 4 sets of 8–12 reps
- Barbell Curls – 3 sets of 10–12 reps
- Dips (Weighted if possible) – 3 sets of 10 reps
- Hammer Curls – 3 sets of 10–12 reps
- Overhead Triceps Extensions – 3 sets of 12 reps
By adding this movement to your regimen, you’ll give your triceps the attention they deserve, leading to bigger, stronger arms in no time.
Final Thoughts: Stop Ignoring the Close-Grip Bench Press
If your arms haven’t been growing the way you want, it’s time to ask yourself: Am I training my triceps hard enough? Many gym-goers fall into the trap of focusing too much on bicep curls, neglecting the muscle that makes up most of their upper arm.
The close-grip bench press is one of the best exercises for building triceps strength and overall arm size. It allows you to lift heavier, targets multiple muscle groups, and enhances your pressing power in other lifts.
So next time you hit the gym, don’t skip this movement. Add it to your routine, push yourself, and watch your arms finally start to grow.
