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Exercise guide
Close-Grip Bench Press
A bench press variation with a narrow grip that shifts the emphasis to the triceps.
What this exercise works
- Muscles
- triceps brachii · anterior deltoid · pectoralis major
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie on a flat bench and grip the barbell with hands shoulder-width apart.
- Lower the bar to your lower chest keeping elbows close to your sides.
- Press back up to full extension.
- Repeat.
Technique cues and common mistakes
- Keep elbows tucked to maximize triceps activation.
- Avoid too-narrow a grip to prevent wrist strain.