Close Grip Bench Press

Beginner Level of Difficulty

The close grip bench is an upper body strength exercise that targets the triceps, chest and shoulders.

MUSCLES ENGAGED


Picture of Triceps

Triceps

Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the "flabby arm" look).

Picture of Shoulders

Shoulders

The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used


Picture of Barbell

Barbell

A barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. Barbells range in length from 4 feet (1.2 m) to 8 feet (2.4 m) and vary in diameter.

Picture of Bench

Bench

A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions


close grip bench press - step 1

Step 1

Start on your back on the bench holding the barbell slightly narrower than your own shoulders.

close grip bench press - step 2

Step 2

Keep your shoulders down and your elbows tucked in as close as you can to the side of your body as your lower the bar to your chest.

close grip bench press - step 3

Step 3

Press the bar back up to the starting position, fully extending your elbows at the top of the press.