Step by step instructions, muscle activation and variants for the Close grip bench-press.
The close-grip bench press is a barbell pressing exercise with the hands set narrower than shoulder-width, shifting the emphasis onto the triceps. It also works the chest and front shoulders and is a great lift for building pressing strength and arm size.
Common mistakes content is coming soon.
The Close grip bench-press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.