Demo & instructions
Close-Grip Bench Press
Also known as: Close-Grip Barbell Bench Press, Narrow-Grip Bench Press
Instructions
A bench press with your hands about shoulder-width apart and your elbows kept close. The narrower grip hands more of the lift to your triceps while still letting you use heavy, easily adjusted loads.
- Movement
- Elbow extension
- Type
- Compound
- Level
- Beginner
- Typical range
- 4–15 reps
Setup
- 1Set the bar in the rack at a height you can reach with a slight bend in your elbows.
- 2Lie back with your eyes under the bar and plant both feet flat on the floor.
- 3Grip the bar at about shoulder width, thumbs wrapped around it.
- 4Pull your shoulder blades together and down, then lift the bar out over your shoulders.
Execution
- 1Lower the bar with control to your lower chest, keeping your elbows tucked near your sides.
Target
Equipment
Muscles worked
Training use
Strength
Muscle building
Endurance
Conditioning
