CLOSE GRIP BENCH PRESS
Triceps-Focused Compound Press
Primary Muscles
Exercise Description
Lie on a bench and grip the bar roughly shoulder-width apart. Lower the bar to the mid-chest while keeping elbows close to the torso, then press up until the arms are fully extended. Maintain a tight core and stable shoulder position throughout each rep.
How To Perform
Lie flat on a bench with feet planted and eyes under the bar. Grip the bar about shoulder-width apart (narrower than a standard bench press) with wrists stacked over elbows.
Unrack the bar and position it above your sternum with elbows tucked roughly 30–45° from your torso.
Inhale, brace the core, and lower the bar under control to touch lightly around the lower-to-mid chest.
Keep elbows close to the body and forearms vertical at the bottom position.
Press the bar upward by driving through the triceps until elbows are fully extended while keeping shoulders packed.
Exhale at the top, re-brace, and repeat for the desired reps. Rack the bar with straight arms and controlled movement.
Expert Tips
Choose a comfortable narrow grip - Use shoulder-width or slightly narrower to target triceps without stressing the wrists.
Keep elbows close - Tucking elbows maintains tension on the triceps and reduces shoulder strain.
Maintain full-body tightness - Light leg drive, braced core, and retracted scapulae improve stability and power.
Progress load gradually - Increase weight conservatively and consider a spotter on heavier sets for safety.
Common Mistakes
Elbows flaring out - This shifts the load to the shoulders and reduces triceps emphasis.
Excessive lower-back arch - Keep a natural arch without overextending to protect the spine.
Bouncing the bar off the chest - Touch lightly and press with control to keep tension on the triceps.
Overly narrow grip causing wrist strain - Avoid extreme narrow grips; keep wrists stacked over forearms.
Info – Close Grip Bench Press
The Close Grip Bench Press emphasizes the triceps while also engaging the chest and shoulders. Keep your grip narrow but comfortable to avoid wrist strain, and maintain elbows close to the torso to maximize triceps involvement. Consider a spotter for heavier attempts and always warm up thoroughly.
Equipment Required
Barbell, Bench