Close-grip bench press
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Muscles worked
- High load
- Triceps
- Low load
- Chest and Delts · Front
How to do it
Lie on a flat bench and take a shoulder-width grip — not narrower, which only strains the wrists. Set the shoulder blades, lower the bar to the lower chest with the elbows tucked tight to the body, then press back to lockout. Keep the wrists stacked over the elbows and use a spotter when going heavy.
Form cues
- Shoulder-width grip, not narrower
- Elbows tucked tight
Safety
Talk to a professional before this exercise if you have any of the following:
ElbowWristShoulder
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.