Close Grip Bench Press

How to Perform

1. Lie on bench and grip the bar with hands about shoulder-width apart (not super narrow)
2. Retract your shoulder blades
3. Lower the bar to your lower chest with elbows tucked close to your body
4. Press up by driving through your triceps to full lockout
5. Squeeze the triceps at the top

Tips

• Keep your elbows tucked at about 30 degrees to your body — this is the key form cue that shifts work to the triceps
• No barbell? Close-grip dumbbell press or diamond push-ups are effective bodyweight and dumbbell alternatives
• Use a 2-3 second descent and an explosive press — the controlled lowering protects your wrists and elbows
• Gripping too narrow (hands touching) is the most common mistake — it strains your wrists without extra tricep benefit; shoulder-width is ideal
• Feel the triceps doing the work on the lockout — if your chest is doing all the work, narrow your grip slightly or tuck your elbows more

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Barbell	Heavy compound pressing demands a solid barbell	Olympic Barbell	Read Review
Weight Bench	Flat bench with uprights for safe pressing	Flybird Adjustable Bench	Read Review
Wrist Wraps	Narrow grip puts extra stress on the wrists — wraps help	Gymreapers Wrist Wraps	Read Review
Weight Plates	Progressive overload on the heaviest tricep compound	Bodymax Olympic Plates	Read Review