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
- Lie on the bench with your feet flat on the floor.
- Grip the barbell with your hands placed closer than the standard bench press, almost shoulder-width apart.
- Engage your core and squeeze your shoulder blades together to get into position.
- Lower the bar in a slow, controlled way.
- press up with power.
- Keep your elbows close to your sides: this is better for tricep engagement.
Tips on Close Grip Bench Press
- Do not place your hands too close; it can injure your wrists because the weight will become too unstable for you.
- Start with light weights; master stability through it and then increase the load.

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