Close-Grip Bench Press
Triceps • Gym • Intermediate
- Muscle Group: Triceps
- Training Type: Compound
- Equipment: Barbell, Bench
- Difficulty: Intermediate
Exercise Overview
The close-grip bench press is a compound exercise that targets the triceps while also involving the chest and shoulders. By using a narrower grip than a standard bench press, the movement places greater emphasis on elbow extension, making it one of the most effective lifts for building triceps strength and overall pressing power.
How To Do It
1. Setup
Lie on a flat bench with your eyes under the bar. Grip the barbell slightly narrower than shoulder-width and plant your feet firmly on the floor.
2. Starting Position
Unrack the bar and hold it above your chest with arms extended. Keep your wrists stacked over your elbows and shoulders pinned back.
3. Execution
Lower the bar under control toward your lower chest/upper sternum while keeping elbows closer to your sides. Press the bar back up by extending your elbows and squeezing the triceps.
4. Return
Lock out gently at the top without overextending the elbows, then repeat with controlled reps.