Triceps · Barbell

Close-Grip Bench Press

Intermediate

Hands shoulder-width. Elbows tight. Great for tricep overload.

Demonstration unavailable

Follow the written setup and technique cues below.

Start Pose

Lie flat, bar over chest

Hands shoulder-width apart

Elbows tucked, shoulder blades set

Finish Pose

Lower bar to lower chest with elbows tucked

Press to full lockout

Elbows drive upward through the movement

Training Cues

✓Keep elbows tight to your torso throughout

✓Press the bar up and slightly back

✓Squeeze triceps at the top of every rep

Watch For This

Grip too narrow — causes wrist pain

Don't flare elbows like a normal bench press

Keep wrists neutral above elbows

💪 Primary Muscles

● PRIMARY

1/3

Triceps

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Primary

Triceps Brachii

Secondary

Pectoralis MajorAnterior Deltoid

Pro Tip

Shoulder-width grip is optimal — too narrow increases wrist stress without adding tricep benefit.

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