Close-grip Bench Press
The close-grip bench press is a compound exercise targeting triceps while also working the chest.
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Close-grip Bench Press
The close-grip bench press is a compound exercise targeting triceps while also working the chest.
Muscles Involved
- Triceps : primary target thanks to close grip
- Pectorals : assist the press
- Anterior deltoid : stabilizes
Step-by-Step Instructions
Step 1 — Position
Like a bench press but shoulder-width grip or slightly narrower.
Step 2 — Descent
Lower the bar with elbows close to body.
Step 3 — Press
Press while contracting triceps. Elbows tight.
Sets and Reps
4 sets of 8-10 reps.
Common Mistakes
- Grip too narrow : shoulder width suffices, too narrow stresses wrists
- Elbows flaring : keep them along the body
- Bouncing the bar : controlled movement
Safety Tips
Shoulder-width grip, not narrower. Use a spotter for heavy loads.
Variations
- With dumbbells : neutral grip, less wrist stress
- Smith machine : guided movement
Who Is This Exercise For?
Intermediate to advanced. The best compound exercise for loading triceps heavy.