Close-Grip Bench Press
Lie on a bench, grip the bar just inside shoulder width. Lower to lower chest with elbows tucked and wrists straight; keep feet planted and core braced. Press up to full lockout, focusing on the triceps.
Muscles worked
Equipment
BarbellBench
How to do it
- Lie on the bench with feet planted and eyes under the bar.
- Pull your scapulae down and back and keep the ribs controlled.
- Start with the bar over the mid to lower chest, wrists stacked over elbows.
- Lower the bar under control with elbows about 45 degrees from your ribs.
- Press back up until the elbows reach a strong lockout.
- Keep the shoulders pinned to the bench through the whole rep.
Watch for
- Wrists bending back under the load.
- Elbows flaring straight out from the shoulders.
- Hips lifting off the bench to finish the press.
Breathing
Inhale and brace before lowering, exhale through the press.
Tip
Stop the descent where you can keep the shoulders stable and the forearms vertical.
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