Close-Grip Bench Press

Start

Finish

How to do it

Grip the bar about shoulder-width, lower it to the lower chest with the elbows tucked close to the ribs, then press back to lockout.

Muscles worked

Primary: triceps · Also works: chest, front delts

Equipment

Barbell, Full gym

Common mistakes

• Gripping narrower than shoulder-width, which grinds the wrists for no extra triceps work
• Letting the elbows flare so it becomes a normal bench press
• Lowering to the upper chest instead of the sternum line

Variations

• Close-grip Smith press
• Close-grip bench with a bottom pause

Can't do this one? Swap it for

• Barbell Bench Press
• Close-Grip Floor Press
• Diamond Push-Up

Take care: ABROFIT automatically removes this movement for anyone who has flagged a elbow problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Bench Triceps Diptriceps
• Diamond Push-Uptriceps
• Close-Grip Push-Uptriceps
• Incline Close-Grip Push-Uptriceps
• Bodyweight Skullcrushertriceps
• Wall Triceps Extensiontriceps