Exercise · arms
Close-Grip Bench Press
A compound pressing movement that emphasises the triceps.
Primary muscle
arms
Equipment
barbell
Difficulty
intermediate
Sets and reps
3-4 sets of 6-10 reps
How to perform
- 1Lie on the bench and grip the bar around shoulder width.
- 2Lower the bar to your lower chest, keeping elbows tucked.
- 3Press the bar back up by extending the triceps.
- 4Lock out without flaring the elbows.
Common mistakes
Gripping too narrow and stressing the wrists.
Flaring the elbows out.
Bouncing the bar off the chest.
Muscles worked
Primary: arms. This movement also recruits the chest, shoulders as supporting muscles.