Close Grip Bench Press

DMOOSE

Close Grip Bench Press

Exercise Description

Main Target Muscles

Triceps

Secondary Target Muscles

Chest, Shoulders and Arms

Workout Type

Strength

Gym Gear

Barbell

Fitness Level

Intermediate

Compound/Isolated 

Isolation

Power Move 

Push

Close Grip Bench Press Overview

This is a bench press variation that diverts the load from your chest, shoulders and arms to your triceps exclusively. With just a closer grip on the bar, you can change the whole dynamics of this exercise. 

How to Do it

  1. Lie on the bench with your feet flat on the floor.
  2.  Grip the barbell with your hands placed closer than the standard bench press, almost shoulder-width apart. 
  3. Engage your core and squeeze your shoulder blades together to get into position.
  4. Lower the bar in a slow, controlled way.
  5.  press up with power. 
  6.  Keep your elbows close to your sides: this is better for tricep engagement.

Tips on Close Grip Bench Press

  1. Do not place your hands too close; it can injure your wrists because the weight will become too unstable for you.
  2. Start with light weights; master stability through it and then increase the load.

FITNESS FOR EVERYONE

Join our exclusive Facebook Community!

DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.

DMOOSE NEWSLETTER

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Write For Us

Think you've got a fresh perspective that will challenge our readers to become better version of themselves? We're always looking for authors who can deliver quality articles and blog posts. Thousands of your peers will read your work, and you will level up in the process.

Contribute to our blog

FITNESS FOR EVERYONE

Join our exclusive Facebook Community!

DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.

DMOOSE NEWSLETTER

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Start your fitness journey today!

Take an extra 10% off your order.

reach out

Toll Free: (833) 366-6733

support@dmoose.com

5700 Crooks Road, Troy, Michigan 48098

*By submitting this form you are signing up to receive our emails and can unsubscribe at any time.