Weight Training

Close Grip Bench Press exercise

The close-grip bench press is a compound exercise that targets the triceps while also engaging the chest and shoulders. By using a narrower grip than the standard bench press, more emphasis is placed on the triceps.

Close Grip Bench Press exercise demonstration

How to perform Close Grip Bench Press

  1. Lie flat on a bench and grasp the barbell with a grip narrower than shoulder-width.
  2. Unrack the bar and hold it straight above your chest with arms fully extended.
  3. Lower the bar slowly to your chest, keeping your elbows close to your sides.
  4. Pause briefly when the bar touches your chest.
  5. Push the bar back up to the starting position by extending your arms.
  6. Keep your core engaged and feet flat on the floor throughout the movement.
  7. Repeat for the desired number of reps with controlled motion.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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