Close Grip Bench Press overview
The Close Grip Bench Press is a compound exercise that targets the triceps, chest, and shoulders. It involves using a narrower grip on the barbell compared to a traditional bench press, placing increased emphasis on the triceps. Discover the specifications, step-by-step instructions, and variations to optimize the benefits of the Close Grip Bench Press in your upper body training routine.
The Close Grip Bench Press primarily targets the triceps, chest, and shoulders.
Close Grip Bench Press – how to perform
- Step 1: Lie on a flat bench with your back pressed against it. Grip the barbell with your hands closer together than shoulder-width, keeping your palms facing forward.
- Step 2: Plant your feet firmly on the ground and unrack the bar, holding it above your chest.
- Step 3: Inhale and lower the bar to your chest, keeping your elbows close to your body.
- Step 4: Descend until the bar lightly touches your chest or hovers slightly above it.
- Step 5: Exhale and push the bar back up to the starting position, fully extending your arms.
Perform each repetition with controlled movements, focusing on the engagement of the triceps.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Maintain a stable grip on the barbell, with hands positioned closer than shoulder-width.
- Keep your elbows close to your body throughout the movement.
- Control the descent and ascent to maximize triceps engagement.
- Use a weight that challenges you while allowing for proper form.
Variations
- Smith Machine Close Grip Bench Press: Perform the exercise using a Smith Machine for added stability.
- Close Grip Dumbbell Press: Use dumbbells instead of a barbell to allow for a greater range of motion.
- Decline Close Grip Bench Press: Perform the exercise on a decline bench for a different angle and muscle activation.
- Paused Close Grip Bench Press: Add a brief pause at the bottom of the movement to increase time under tension.