Close-Grip Bench Press

This close-grip bench press variation has lifted up with your hands set shoulder-width apart. This close placement of your hands makes your triceps work harder, which can lead to new muscles and more strength. It is the best exercise for your triceps and lower arm muscles.

The close grip bench press is a superior movement when we’re talking about exercises that will pack mass onto your triceps. That said, the use of close grips can provide some shoulder and elbow discomfort for some.

How to do Close-Grip Bench Press?

  • Grab a barbell with an overhand grip, that’s shoulder-width apart.
  • Hold the bar above your Sternum, keeping your arms completely straight and your elbows tucked at 45-degree angles on either side.
  • Maintain good bench posture-engage your core and glutes, keep your feet flat on the floor, and drive into the bench.
  • Lower the bar straight down until it lightly touches your body, Pause, and then press the bar back up to the starting position.
  • For the last set, reduce the weight and then increase the number of reps, pushing yourself to failure.
  • Sets: 3-4 sets.
  • Reps: 12-8 reps.
  • Rest: 60 seconds rest after each set.

Close-Grip Bench Press Tips!

  1. Keep the bar in line with your wrist and elbows and ensure it travels in a straight line. To keep the wrist straight, try to position the bar as low in the palm as possible while still being able to wrap the thumb.
  2. If you want to keep more tension through the triceps and chest, stop each repetition just short of lockout at the top.
  3. Think about trying to push yourself away from the bar instead of pushing the bar off of you.