Close Grip Bench Press

Introduction

The Close Grip Bench Press is a highly effective compound exercise that primarily targets the triceps brachii while also engaging the chest and shoulders to a lesser extent. By narrowing the hand placement on the barbell, typically to shoulder-width or slightly closer, this variation shifts the emphasis from the pectoral muscles to the triceps, making it an excellent choice for those looking to enhance arm strength and hypertrophy. This exercise not only aids in building muscle mass but also improves overall pressing power, which can translate to better performance in other upper body lifts. As with any resistance training movement, proper form and controlled execution are crucial to maximize benefits and minimize the risk of injury.

Execution

How to Execute Close Grip Bench Press

Setup

1. Lie flat on a bench with your feet firmly planted on the ground.
2. Position yourself so that your eyes are directly under the barbell.
3. Grasp the barbell with a close grip, hands placed shoulder-width apart or slightly narrower.
4. Ensure your wrists are straight and aligned with your forearms.
5. Engage your core and retract your shoulder blades to create a stable base.

Execution

1. Unrack the barbell by straightening your arms and moving it over your chest.
2. Lower the barbell slowly and under control to your lower chest, keeping your elbows close to your body.
3. Pause briefly when the barbell touches your chest.
4. Press the barbell back up to the starting position by extending your elbows, ensuring your arms are fully extended but not locked out.
5. Repeat for the desired number of repetitions.

Finishing

1. After completing your set, carefully re-rack the barbell by guiding it back to the starting position on the rack.
2. Ensure the barbell is securely placed on the rack before releasing your grip.
3. Stand up slowly, maintaining control and stability.