How to Close Grip Bench Press

The Close Grip Bench Press is a compound exercise that targets the triceps and chest. By using a narrower grip than the traditional bench press, this exercise emphasizes the triceps, making it a powerful upper body strength builder.

Muscles Worked

• Triceps Brachii (back of the arms)
• Pectoralis Major (chest)
• Deltoids (shoulders)

Step-by-Step Guide: How to Perform Close Grip Bench Press

1. Set Up: Lie on a flat bench, gripping the barbell with a narrower than shoulder-width grip.
2. Lower the Bar: Slowly lower the barbell towards your chest, keeping your elbows close to your sides.
3. Press Back Up: Press through your palms to extend your arms and lift the barbell back to the starting position, then repeat.