All exercises
Close-grip bench press
A bench press with a narrower grip that shifts the work to the triceps and lets you go heavy.
- Starting point
- Muscles worked
- Triceps, Chest, Front shoulders
- Equipment
- Barbell, flat bench, rack
How to do it
- 1
Set up as for a bench press, but grip the bar at shoulder width.
- 2
Unrack and hold the bar over your shoulders.
- 3
Lower it to your lower chest with elbows tucked close to your body.
- 4
Press back up to straight arms.
What to think about
- “Elbows tucked”
- “Wrists stacked over elbows”
- “Same tight back as a bench”
Common mistakes
- Gripping too narrow, which strains the wrists
- Flaring the elbows
- Losing the shoulder-blade set