Close-Grip Bench Press
Build bigger triceps with the close-grip bench press. A powerful compound exercise for upper body strength and muscle growth.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. To start, set up a flat bench under a racked barbell. Ensure the barbell is loaded with the appropriate weight plates and secured with collars.
2. Lie on the bench with your feet flat on the ground and eyes positioned directly under the bar.
3. Grasp the barbell with a closed grip that's slightly narrower than shoulder-width apart. Your wrists should be straight.
4. Unrack the barbell by straightening your arms, then move it so it's above your lower chest.
5. Inhale and lower the barbell slowly towards the middle of your chest, keeping the elbows tucked in close to your body to emphasize triceps activation.
6. As the bar touches your chest, pause briefly.
7. Exhale and press the barbell up by extending your arms, returning to the starting position.
8. Repeat for the desired number of repetitions before safely racking the barbell.
Safety Tips: Make sure to perform the movement with control and avoid letting your wrists bend back. Have a spotter nearby, especially when lifting heavier weights. Do not bounce the barbell off your chest; lower and raise the weight with control.
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