Close Grip Bench Press

Muscle Groups Involved

Triceps - Primary
Chest/Pecs - Inner - Primary
Delts - Front - Primary

Highlights

Brace shoulders down and back (push arm pits to hips) before unracking the bar.
Press through the heel of your palm on the bar to get a good activation.
Do not arch your back excessively.
The bar should touch your body at the bottom of or below your sternum.
Keep forearms vertical throughout the entire movement.

Description

The Close Grip Bench Press or Narrow Grip Bench Press is a popular variation on the classic Bench Press that focuses on developing the triceps more than the chest. To perform the Close Grip Bench

The Close Grip Bench Press or Narrow Grip Bench Press is a popular variation on the classic Bench Press that focuses on developing the triceps more than the chest. To perform the Close Grip Bench Press start by lying on your back on a bench, feet placed firmly on the floor. Space your hands so that they are approximately 6-10 inches apart depending on your flexibility and comfort. Brace your core and depress your shoulder blades down and back before lifting the weight over your chest. Begin the movement by bending your elbows and lowering the barbell towards your chest so that it hits at about the level of the bottom of your ribs below your sternum. Pause briefly at the bottom of the movement and touch the bar lightly to your body before pressing it back up again.

Common Mistakes

Do not bounce the bar off your chest. Do not flare your elbows out the side

Do not bounce the bar off your chest. Do not flare your elbows out the side. Do not pin your elbows to your sides. Let me move naturally. Do not arch your back excessively.

Pro Tips

Press through the outer part of the heel of your hand to increase triceps a

Press through the outer part of the heel of your hand to increase triceps activation and feel a better mind-muscle connection.

Purpose

The Close Grip Bench Press is a great choice to strengthen your triceps and

The Close Grip Bench Press is a great choice to strengthen your triceps and inner chest as you can easily add a lot of weight safely to the bar and progress for a long time.

Form

The bar should touch at the bottom or below your sternum with your forearms

The bar should touch at the bottom or below your sternum with your forearms remaining vertical throughout the entire movement. At the top of the movement your hands should come up a few inches closer to your head so that the bar path is more of an upside J-shaped arc, not a perfectly straight line.

Additional Names

Narrow Grip Bench Press