Introduction.

The Close Grip Bench Press is an upper body exercise that primarily targets the triceps but also works the chest and shoulders. This is a compound exercise which is well suited to intermediate lifters.

Alternatives.

Technique.

  • Hold the bar with your hands shoulder width apart or just narrower.
  • Lower the bar slowly until it’s just above your chest keeping your elbows tucked in by your sides. Press up through the heel of your palms, keeping your arms close to your torso throughout.
  • Keep your chest up and shoulder blades down and back. Keep your feet firmly planted on the floor and your butt down on the bench throughout.

Arm Muscle Diagram.

Arm Muscles