The close grip bench press is one of the most effective compound exercises for building triceps strength, size, and pressing power while still engaging the chest and shoulders.
By narrowing the hand placement on the barbell, this variation shifts emphasis to the triceps brachii, making it ideal for arm development and improving performance in bench press, dips, and overhead movements. Proper form is crucial to maximize triceps activation and prevent elbow or wrist strain.
This guide provides everything needed: an overview of the close grip bench press, detailed step-by-step instructions on correct execution, and practical tips for optimal results. Incorporate this exercise into your push or arm workouts for stronger, more defined triceps.
|
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 the Close Grip Bench Press
- 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, and slowly return to the starting position.
- Keep your elbows close to your sides: this is better for tricep engagement.
Close Grip Bench Press Tips
- 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.
Finally! Gain The Most Muscle Mass And Strength Possible in Just 12 Weeks!
Get Our FREE GUIDE That Includes a 12-Week Muscle-Building Workout Program, Hidden Strategies and Meal Plans Including Shopping List & Recipes.
Your privacyis important to us
