The close-grip bench press is a core triceps lift: same bar, but your elbows stay closer to your body and your arms do most of the work.
1Starting positionStart2End positionFinish
Setup
Set up like a regular bench: eyes under the bar, shoulder blades pinched, feet on the floor. Grip at shoulder width — no narrower, or your wrists will hurt. Unrack and hold the bar over your mid-chest, elbows pointing down and slightly out.
Execution
Lie on a bench, take the bar with a close grip (shoulder-width), arms straight above your chest — starting position.
Inhale and lower the bar to the middle of your chest, elbows close to your body.
Exhale and press it back up with your triceps.
Common mistakes
Grip too narrow, hands almost touching — your wrists bend back; keep your hands shoulder-width.
Elbows flaring out wide — keep them angled toward your body so the triceps work.
Lowering the bar to your neck — touch your lower chest.
Cutting the lockout short — straighten your arms fully, that's where the triceps work hardest.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
