Exercise library
Close-Grip Bench Press
The close-grip bench press shifts the focus of the bench press onto the triceps by using a narrower grip.
BarbellArmsIntermediate
- Equipment
- Barbell
- Focus
- Arms
- Level
- Intermediate
- Suggested sets
- 3–4 sets of 6–10 reps.
- Muscles worked
- TricepsChestShoulders
How to do it
- 1Lie on a flat bench and grip the bar about shoulder-width apart.
- 2Pull your shoulder blades together and plant your feet.
- 3Unrack the bar and hold it over your chest with straight arms.
- 4Lower the bar to your lower chest, keeping your elbows close to your body.
- 5Press it back up by extending your arms and repeat.
Tips & tricks
- Keep your elbows tucked rather than flared to load the triceps.
- Use a grip about shoulder-width — no narrower than that.
- Control the bar and avoid bouncing it off your chest.
Common mistakes
- Gripping too narrow and straining your wrists.
- Flaring your elbows out wide.
- Bouncing the bar off your chest.
