Close-Grip Bench Press

Overview

A bench press variation with a narrow grip (~shoulder-width) that shifts the primary workload from the pecs to the triceps. Allows very heavy loading — the best strength builder for the triceps.

Muscles Trained

Step-by-Step Instructions

1. 1

   Lie on a flat bench. Grip bar shoulder-width (not too close — wrist strain).

2. 2

   Unrack and hold bar over chest.

3. 3

   Lower with elbows tucked close to the body.

4. 4

   Press back up powerfully.

Benefits

• ✓

  Allows the heaviest loading of any tricep exercise

• ✓

  Builds all three tricep heads with chest assistance

• ✓

  Excellent strength carry-over to the regular bench press

Form Tips

• →

  Do NOT grip too narrow — shoulder-width is optimal

• →

  Elbows should stay close to the torso throughout