Close Grip Bench Press – A Bench Press That Targets The Triceps

Introduction

The Barbell Close Grip Bench Press is slightly different than a standard bench press.  In a normal bench press, the arms are placed wider apart, usually with the thumb at about shoulder width.  But with the close grip bench press, you’ll begin with your hands almost in line with your shoulder width.  Move your hands along the bar a little bit to find where it allows your wrists to move, but is not too wide or narrow.

How to Close Grip Bench Press

When doing this exercise, make sure that you’re keeping your elbows out and bringing the bar all the way down to your chest.  Finding the right grip for your hands will help you use your full range of motion.  If your wrists are getting strained trying to lower the weight down, move your grip out a little bit.  Your hands should not leave shoulder width, however.

• Find how much weight you think you can handle for the full set of repetitions.  If you don’t have a spotter nearby you can cause serious injury to yourself.  Start with lighter weights, and add more as you get comfortable.
• Lie down on the bench, and position yourself underneath the barbell.  Move your head to a comfortable position near the top of the weight bench.
• Grasp the bar at your comfortable width, and push up.  Position the bar across your chest with your arms extended.
• Slowly lower the weight down towards your chest and stop when it reaches your chest level.  It should come to a rest about at your sternum.
• Push the bar up, keeping your elbows close to your body.  If your wrists are too close or far apart, adjust them before going on.

Remember

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Bring the weight all the way down to your chest when you lift.  Make sure you’re positioning your wrists and elbows correctly for the lift.  Too wide of a grip and you won’t be doing the close grip press.  However, too narrow of a grip may put too much strain on your wrists.  If you do not have a friend or partner nearby to help you with your bench, it may be a good idea to start with a lower amount of weight than you are used to.  It can be dangerous to do it alone if you have too much weight and are not careful.  Use a weight you feel comfortable doing the lifts with; too much and you won’t see fast progress and you could cause an injury to yourself.