📋 How to Do?
- Lie flat on a bench with the barbell gripped shoulder-width or narrower, wrists straight and elbows tucked close to your body.
- Unrack the bar and lower it slowly to your mid-chest, maintaining a slight natural arch in your back for stability.
- Press the bar explosively upward by extending your elbows, squeezing triceps at the top without locking out fully.
- Perform 3-4 sets of 6-10 reps, focusing on controlled descent for tricep stretch.
Always use a spotter for close-grip bench press, maintaining a slight arch without excessive bridging, and warm up your elbows with light presses to avoid tendon issues. Tuck elbows consistently for shoulder protection. Scale weight if form breaks.
💪 Working Muscles
Primary: Triceps Brachii (elbow extension); Secondary: Pectoralis Major (inner portion adduction); Anterior Deltoids (shoulder flexion support)
Equipment Needed: Barbell, flat bench
Difficulty: Intermediate
✨ Benefits
Close-grip bench press increases overall pressing power and targets triceps heavily, carrying over to standard bench improvements while building arm mass. It enhances elbow stability for sports.
🔥 Burned Calories
Burns Approx. 60-80 kcal per 10 min at moderate intensity
Metabolic Impact: Moderate to high, great for compound arm work
Common Mistakes
- Using a grip too wide, which diminishes tricep emphasis and reverts to standard bench dynamics.
- Flaring elbows during the press, leading to shoulder strain and reduced isolation.
- Bouncing the bar off the chest, compromising safety and form integrity.
