Close-Grip Bench Press

The heavy triceps compound: it allows far more load than any extension and transfers directly to the bench press. Grip at shoulder width, not excessively narrow.

• Compound
• Barbell
• Intermediate

How to do it

• Grip at shoulder width
• Elbows tucked to your torso, not flared
• Lower the bar to your lower chest/sternum
• Press and lock out with your triceps at the end

Sets, reps and tempo

Ranges: 6–12 reps · 1–2 RIR

Tempo: Lower for 2 s keeping your elbows tucked to your torso, press with intent

Common mistakes

• Too narrow a grip (wrist stress)
• Flaring your elbows (it shifts to the chest)
• Bouncing off your chest

Muscles worked

Primary

• Triceps

Secondary

• Chest
• Shoulders

Alternatives

• Bench press
• Bench Dip