closegrip

Close grip refers to a grip width that is narrower than a conventional grip in strength training exercises. It is used across pressing and pulling movements to shift loading toward the triceps and inner chest or back, depending on the exercise.

In bench presses, the close-grip variation places the hands closer together, typically around shoulder width or slightly narrower. This emphasis increases triceps involvement and reduces the range of motion somewhat, while demanding solid technique to protect the wrists and shoulders. Key cues include keeping the wrists neutral, elbows tucked close to the torso (about 45 degrees from the body), and maintaining a stable upper back and core throughout the press.

Close-grip variants are also common in bodyweight and machine movements. Close-grip push-ups narrow the hand position to place greater load on the triceps and the inner portion of the chest. In pulling movements, such as close-grip pull-ups or close-grip lat pulldowns, the hands are brought closer than shoulder width to emphasize the inner back and biceps, often at the expense of overall lat spread and grip strength, depending on grip width.

Benefits of close grip training include enhanced triceps development, improved lockout strength, and useful variation to overcome training plateaus. It can be a valuable supplemental tool when balanced with wider grip work and appropriate volume.

Safety and considerations: narrower grips can increase elbow and shoulder stress if technique is poor or loads are excessive. Beginners should prioritize form, gradual progression, and adequate mobility work for wrists, shoulders, and elbows.