Close Grip Bench Press — Tricep Pushdown Alternative
The close grip bench press is a bench press variation with a narrower hand placement that shifts the primary demand from the chest to the triceps. It's the only compound exercise on this list, allowing you to load the triceps with significantly more weight than any isolation movement. For building raw tricep strength and mass, nothing beats it.
How to Perform
- Lie on a flat bench and grip the barbell with hands about shoulder-width apart (not too narrow — this stresses the wrists).
- Unrack the bar and hold it over your upper chest with arms locked.
- Lower the bar to your lower chest, keeping your elbows tucked close to your body at about 30 degrees.
- Press the bar back up by driving through your triceps, locking out your arms at the top.
How It Compares to Tricep Pushdown
Pushdowns are an isolation exercise that targets the triceps with moderate weight and constant cable tension. The close grip bench press is a compound movement that allows much heavier loading but involves the chest and shoulders. You'll build more absolute tricep strength with the bench press but get less isolated tricep work. The two exercises complement each other perfectly — use close grip bench press for heavy strength work and pushdowns for isolation and higher reps.
Equipment & Muscles
- + Heavy weight possible
- + Functional pressing strength
- + Compound benefits
- + Time efficient
- - Less tricep isolation
- - Chest involvement
- - Requires more energy