Close Grip Bench Press

DMOOSE

Personal Trainer and Fitness Expert Thu, Mar 31, 22

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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