Push · Experienced
Close Grip Bench Press
A bench press with the hands about shoulder width apart, which puts the triceps in charge.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- triceps, chest; also shoulders
- Kit
- Barbell, Bench, Rack
- Dose
- 6 to 10 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Lie on the bench as for a bench press and grip the bar with your hands about shoulder width apart, thumbs around the bar.
While you move
- Hands shoulder width, not touching
- Elbows tucked close to your sides
- Touch the lower chest
- Lock out with your triceps
Avoid
- Gripping so narrow that your wrists bend
- Letting the elbows flare out
- Cutting the range short
Take care if you have trouble with your shoulders or your wrists.