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Close Grip Bench Press

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Close Grip Bench Press
Table Of Contents
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Exercise Description

Main Target Muscles

Triceps

Secondary Target Muscles

Chest and Shoulders 

Workout Type

Strength

Gym Gear

Barbell

Fitness Level

Beginner 

Compound/Isolated 

Compound 

Power Move 

Push

Target Muscle: Triceps

Close Grip Bench Press Overview

The close grip bench press is a variation of the traditional bench press that targets the muscles in your chest more effectively. This exercise can be performed with either a barbell or dumbbells, and is a great way to add variety to your workout routine.

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, and slowly return to the starting position.
  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.

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