Weight Training

Close-Grip Bench Press exercise

A bench press variation using a close grip to emphasize the triceps and inner chest.

Close-Grip Bench Press exercise demonstration

How to perform Close-Grip Bench Press

  1. Lie on a flat bench with feet planted.
  2. Grip the barbell shoulder-width apart or closer.
  3. Unrack and lower the bar to mid-chest.
  4. Keep elbows close to your body.
  5. Press the bar back up to full extension.
  6. Repeat for set reps.
  7. Rack the barbell.

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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