Arms
Close Grip Bench Press
A foundational compound lift designed to maximize triceps hypertrophy and pressing power through a focused range of motion.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on the bench with your feet firmly planted on the floor and your shoulder blades retracted into the pad.
Grasp the barbell with an overhand grip, positioning your hands roughly shoulder-width apart or slightly narrower.
Unrack the bar and hold it directly over your chest with your arms fully extended and elbows locked.
Lower the barbell slowly toward your lower chest or upper abdomen while keeping your elbows tucked close to your ribcage.
Pause briefly when the bar touches your chest, ensuring you maintain tension throughout your arms and torso.
Press the bar back up to the starting position by extending your elbows, focusing on the contraction of the triceps.
Lock out the weight at the top of the movement before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Placing hands too close together, which causes excessive wrist strain and reduces stability.
- Allowing the elbows to flare outward, shifting the mechanical load from the triceps to the shoulders.
- Bouncing the barbell off the chest to generate momentum rather than using controlled force.
- Lifting the hips off the bench during the press, which compromises spinal alignment.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.