Close Grip Bench Press
Emphasizes the triceps and inner chest while still training the pressing pattern.
ChestIntermediateStrengthPress
At a glance
| Muscles worked | Primary: triceps & inner chest. Secondary: shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~32 kcal |
How to do it
- Lie on a bench and grip the bar with hands closer than shoulder-width.
- Unrack and lower the bar to the lower chest with elbows tucked.
- Press the bar back to full extension.
- Keep the core braced and feet planted.
- Repeat for desired reps.
Equipment
- Barbell
- Bench
Coaching tips
Benefits
Emphasizes the triceps and inner chest while still training the pressing pattern.
Common mistakes
Avoid flaring the elbows or letting the wrists bend excessively.
Make it harder
Increase weight or slow the eccentric.
Make it easier
Use dumbbells or a wider grip.
Breathing
Inhale as you lower, exhale as you press.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore chest exercises
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Intermediate · 4 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.