The close-grip bench press is a compound exercise that primarily targets the triceps while also engaging the chest and shoulders. This variation of the traditional bench press places greater emphasis on triceps development due to the narrower hand position.
Step by step guide:
- Lie on a flat bench with your feet planted firmly on the ground.
- Grip the barbell with hands approximately shoulder-width apart or slightly closer.
- Unrack the bar and hold it directly above your chest with arms extended.
- Lower the bar slowly to your lower chest, keeping your elbows close to your body.
- Pause briefly when the bar touches your chest.
- Press the bar back up to the starting position, focusing on triceps engagement.
- Complete 8-12 repetitions per set.
Tips
Keep your elbows tucked close to your body throughout the movement. Maintain a neutral wrist position. Control the weight during both the lowering and pressing phases. Keep your back flat against the bench and your core engaged.
Benefits
This exercise builds triceps strength and mass, improves pressing power, enhances upper body stability, and develops lockout strength for other pressing movements. It’s particularly effective for athletes in sports requiring pressing strength and arm development.
Prevention
Don’t grip the bar too narrowly as this can strain your wrists. Always use a spotter when lifting heavy weights. If you experience elbow pain, check your form or consider using lighter weights. Those with shoulder or elbow injuries should consult a healthcare provider before attempting this exercise.
