Close Grip Bench Press: Triceps Strength Guide
Master the narrow grip bench press with our expert guide. Build thicker triceps and improve your lockout strength with proper form and technique.
How to Perform
- Lie flat on a bench and grip the barbell with your hands positioned roughly shoulder-width apart.
- Unrack the bar and hold it directly over your chest with your arms fully extended.
- Lower the barbell slowly toward your lower chest while keeping your elbows tucked close to your torso.
- Touch the bar lightly to your chest without bouncing it off your ribcage.
- Press the bar back up to the starting position by extending your elbows and engaging your triceps.
- Lock out your arms at the top of the movement before beginning the next repetition.
Common Mistakes
- Placing hands too close together, which causes excessive wrist strain.
- Flaring the elbows out wide like a standard bench press.
- Bouncing the bar off the chest to create momentum.
- Lifting the hips or glutes off the bench during the press.
Muscles Worked
Primary movers
- Triceps
Stabilizers
- Chest
- Front Deltoids
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms