Close-Grip Bench Press

The close-grip bench press is a barbell pressing variation that builds triceps and chest strength. Because your hands are closer together than on a standard bench press, your triceps work harder while your chest and front delts still help drive the bar.

Lie flat on a bench with your eyes under the bar. Plant your feet on the floor, squeeze your shoulder blades back and down, and grip the bar just inside shoulder width. Straighten your arms to unrack the bar and move it over your lower chest with your wrists stacked over your forearms.

Lower the bar to your lower chest while keeping your elbows tucked close to your ribs. Lightly touch your chest, then press the bar straight up until your arms are locked out. Repeat for the set, then rerack the bar with control.

Take a big breath and brace your core before you lower the bar. Exhale after you lock out the rep. To make it easier, reduce the load or shorten the range of motion. To make it harder, add a brief pause on your chest before pressing.

Fault: Elbows flare out to the sides. Fix: Tuck your elbows toward your ribs as you lower the bar so they stay under the bar and line up with your wrists.

Fault: Grip is too narrow or wrists bend backward. Fix: Set your hands just inside shoulder width and keep your wrists straight above your forearms.

Fault: Bouncing the bar off the chest or losing tightness. Fix: Touch the lower chest softly, stay braced, and lightly pause before pressing up.

Fault: Elbow or wrist irritation building up. Fix: Slightly widen the grip, reduce total pressing volume for the week, and stop the movement if sharp discomfort appears.