Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Close-grip Bench Press, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Triceps brachii |
| Also | Pectoralis major, Anterior deltoid |
Setup
A shoulder-width grip with tucked elbows shifts the load onto the triceps.
How to do it well
- Grip the bar around shoulder-width
- Tuck the elbows and lower to the lower chest
- Press up to lockout
Common mistakes
- Gripping too narrow and straining the wrists
- Flaring the elbows
Free programs with Close-grip Bench Press
- Garage Gym: Upper / Lower (4 day)
- Chest-Back / Shoulders-Arms / Legs (6 day)
- Body-Part Split (5 day)
- Strength and Size (5 day)
- Arms Priority: Upper / Lower (4 day)
- First Strength: Upper / Lower (4 day)
Similar exercises
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.