Close-Grip Bench Press
The close-grip bench press is an effective isolation exercise that primarily targets the triceps while also engaging the chest. This movement is essential for developing upper body strength and improving pressing power.
Muscles Worked
How to Perform
- 1Lie on a flat bench with a barbell racked above you.
- 2Grip the barbell with your hands positioned closer than shoulder-width apart.
- 3Unrack the barbell and hold it above your chest with arms fully extended.
- 4Lower the barbell towards your chest, keeping your elbows tucked close to your body.
- 5Pause briefly when the bar reaches your chest.
- 6Push the barbell back up to the starting position, fully extending your arms.
- 7Repeat for the desired number of repetitions.
Form Cues
- ✓Keep your elbows tucked to minimize shoulder strain.
- ✓Engage your core to maintain stability throughout the movement.
- ✓Control the descent of the barbell to prevent injury.
Common Mistakes
Flaring elbows out during the press
Keep elbows close to your body to focus on the triceps.
Using too much weight
Start with a lighter weight to master form before increasing load.
Arching the back excessively
Maintain a neutral spine throughout the exercise.
Programming Tips
Sets & Reps
Aim for 3-4 sets of 8-12 repetitions.
Rest Period
Rest for 90 seconds between sets to allow for recovery.
When to Use
Incorporate this exercise into your upper body strength training routine.
Progression
Gradually increase the weight as your strength improves to continue challenging the muscles.
Variations
Dumbbell Close-Grip Press
Use dumbbells instead of a barbell for a greater range of motion.
Close-Grip Push-Up
Perform push-ups with hands close together to target the triceps.
Floor Press
Perform the close-grip press on the floor to limit shoulder movement and focus on triceps.
Alternatives
Skull crushers also target the triceps effectively while allowing for a different movement pattern.
Tricep dips are a bodyweight exercise that also focuses on building tricep strength.
This exercise isolates the triceps in a different position, providing variety in training.
FAQs
Is the close-grip bench press good for beginners?
Yes, but beginners should start with lighter weights and focus on form.
What muscles does the close-grip bench press work?
It primarily works the triceps and secondarily engages the chest.
How do I avoid injury while performing this exercise?
Focus on proper form and avoid using excessive weight.
Can I do this exercise at home?
Yes, if you have a barbell and bench, or you can use dumbbells.
Related Exercises
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