← EXERCISE LIBRARYStrength
Close-Grip Bench Press
A bench press with the hands set about shoulder-width to shift the load onto the triceps. A heavy pressing option for triceps mass and lockout strength.
- 01Lie on a flat bench and grip the bar about shoulder-width apart.
- 02Unrack and set the shoulder blades down and back.
- 03Lower the bar to the lower chest, keeping the elbows tucked close to the body.
- 04Touch lightly and press back up over the shoulders.
- 05Lock out the elbows without letting them flare.
- 01Keep the elbows tucked toward the ribs.
- 02Bar path to the lower chest.
- 03Drive through the triceps to lock out.
- 01Gripping too narrow and straining the wrists — shoulder-width is enough.
- 02Letting the elbows flare wide — keep them tucked to load the triceps.
- 03Bouncing the bar off the chest — control it and press from a pause.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.