Joewarrior.com - Close Grip Bench Press

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Close Grip Bench Press

The close grip bench press focuses on the triceps while also working the shoulder and chest.

close grip bench press

Muscles Worked

The main muscles involved in the close grip bench press are:

Triceps (arm, rear upper)
Deltoids (shoulder)
Pectoral (chest)

Close Grip Bench Press Technique

Lie flat on bench
Feet flat on floor
Hands on bar, palms foreward, slightly narrower than shoulder width apart
Lift bar and lower at a steady pace to bottom of chest
Pause, then push steadily straight up

Close Grip Bench Press Notes

The hands should be inside the shoulders, but not so close that the bar is unstable.
Remember to breathe. Whether you breathe in or out at a certain point is less important than making sure you are actually breathing during the exercise.
Do not put on more weight than you can properly lift! Bad form and injury invariably follow.

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