The close grip bench press is a variation of the bench press exercise, which targets the triceps, chest, and shoulders. This exercise is performed using a narrow grip on the barbell, which places more emphasis on the triceps and helps to build strength, power, and size in this muscle group. The close-grip bench press is a great addition to any upper-body workout and can help improve overall arm development, chest size, and shoulder stability.

  

Tricep Development: The close grip bench press is a highly effective exercise for targeting the triceps, making it a great addition to any arm workout. The triceps are responsible for extending the elbow joint, and when trained properly, can help improve overall arm size and definition.

Chest Stimulation: While the close grip bench press primarily targets the triceps, it also provides a great workout for the chest. The chest muscles are engaged when the bar is lifted off the chest and pressed upward, helping to build strength and size in this area.

 

Shoulder Development: The close grip bench press also provides a good workout for the shoulders, particularly the anterior deltoids. The shoulders stabilize the barbell and support the weight, making them an important muscle group to train when working on upper body strength.

 

Improved Grip Strength: By using a narrow grip on the barbell, the close grip bench press requires the lifter to grip the bar more tightly, helping to improve grip strength and stability. This improved grip strength can translate to better performance in other exercises, such as pull-ups, chin-ups, and rows.

 

The close grip bench press is performed using a barbell and can be done either with a spotter or on a power rack with safety bars in place. Here's a step-by-step guide to the proper technique for the close-grip bench press:

 

Lie flat on a bench with your feet flat on the floor. Grasp the barbell using a narrow grip, with your hands spaced about shoulder-width apart.

 

Unrack the barbell and lower it to your chest, keeping your elbows tucked close to your body. Push the barbell back up to the starting position, fully extending your arms and locking out your elbows.

 

Repeat for the desired number of reps, making sure to keep proper form and avoid sacrificing technique for more weight.


It's important to maintain good form and technique throughout the exercise, as improper form can lead to injury and reduce the effectiveness of the exercise. Keep your back flat on the bench, your shoulder blades retracted, and your head and neck neutral. Also, keep the barbell moving in a straight line, avoiding any unwanted deviation that could strain the shoulders.

 

What are the benefits of the close-grip bench press? 

The close-grip bench press is a variation of the traditional bench press that targets the triceps, chest, and shoulders. This exercise involves using a narrow grip to place greater emphasis on the triceps. The close-grip bench press helps to build strength, power, and size in the triceps, as well as engages the chest and shoulders for an overall upper-body workout.

 

How does the close-grip bench press different from the traditional bench press?

This difference in grip width leads to different muscle activation patterns, with the close-grip bench press placing a greater emphasis on the triceps, while the traditional bench press targets the chest and shoulders to a greater extent. Both exercises are effective for building strength and size in the upper body, and which one you choose will depend on your specific training goals and which muscles you want to target.

 

How can the close grip bench press help improve tricep development?

The close grip bench press is a highly effective exercise for improving tricep development due to the increased resistance placed on the triceps. The narrow grip used in this exercise allows for heavier weights to be lifted, which can result in greater muscle activation and growth in the triceps. Additionally, the close grip bench press places a greater emphasis on the triceps compared to the traditional bench press, making it a more targeted exercise for this muscle group.