1 / 6Close-Grip Bench Press
A bench press with a narrower grip that shifts the work to the triceps while still letting you lift heavy.
TricepsChestShoulders
- Level
- Intermediate
- Equipment
- Barbell, Bench
- Main muscle
- Triceps
- Also works
- Chest, Shoulders
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Lie on a bench and grip the bar about shoulder-width apart.
- 2Unrack it and keep your elbows close to your body.
- 3Lower the bar to your lower chest.
- 4Press it back up until your arms are straight.
Common mistakes
- Gripping so narrow that the wrists bend
- Flaring the elbows wide
- Bouncing the bar off the chest
Tips
- Grip about shoulder-width apart
- Keep elbows tucked close to your sides
- Lower the bar to the lower chest
Questions
How close is close?
About shoulder-width. Hands touching only strains the wrists without extra benefit.
Does it help my regular bench?
Yes, stronger triceps help you lock out heavier bench presses.
More Triceps exercises
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