Close Grip Bench Press
The close grip bench press builds tricep-dominant pressing strength for HYROX Sled Push and Wall Balls lockout performance.
Movement
A close-grip bench press is a bench-press variation with a narrower hand spacing than the lifter’s usual grip. Grip width, elbow path, range, bar path and load alter shoulder, elbow and chest demands; the triceps are not isolated.
ACSM resistance-training position stand 2026
Programming
Choose a grip, range and load that permit controlled pain-free repetitions. “Close” is relative, not one universal hand distance. This variation is not automatically safer or superior and does not guarantee arm growth, pressing strength, injury prevention or HYROX® performance.
ACSM resistance-training position stand 2026
FAQ
Is there one correct load or dose?
No. Select it from the goal, equipment, experience and response.
ACSM resistance-training position stand 2026
Does it guarantee HYROX® performance?
No. Training relevance does not establish individual race transfer.
ACSM resistance-training position stand 2026
What if it hurts?
Stop for sharp, persistent or worsening pain and seek qualified assessment.
ACSM resistance-training position stand 2026
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