pushcompoundintermediatebarbellbench

Close-Grip Bench Press

A bench press with a shoulder-width grip that shifts more work to the triceps — one of the best heavy triceps builders.

Muscle activation

Approximate share of work; varies with grip, stance and tempo.

Primary Secondary

1. Start position
Lie on a flat bench with your eyes under the bar and feet planted.
2. Mid-rep
Keep wrists stacked over elbows with forearms vertical.
3. End of the movement
Touch lightly without bouncing.
4. Common mistake
Grip so narrow the wrists bend inward

Chest press on 6 different setups — pick whatever is free in your gym. Progress is tracked separately for each.

Setup

1Lie on a flat bench with your eyes under the bar and feet planted.
2Grip the bar about shoulder width — narrower than your normal bench, but not with hands touching.
3Retract your shoulder blades and unrack to a position over your shoulders.

Execution

Breathe in and brace at the top, hold through the rep, exhale near lockout.

2-1-1-0 (eccentric-pause-concentric-pause)

Primary

Triceps

Secondary

Lower chest, Front delts

Grip so narrow the wrists bend inward
Use a shoulder-width grip so forearms stay vertical.
Elbows flaring out as the bar descends
Keep them tucked and touch lower on the chest.
Bouncing the bar off the chest
Control the descent and touch lightly.