Close-Grip Bench Press
How to do it
- Lie on a flat bench and grip the bar about shoulder-width, no narrower.
- Unrack and hold it over your chest, shoulder blades pulled together.
- Lower to your lower chest with your elbows tucked close to your ribs.
- Press back up, driving through your triceps.
- A grip narrower than shoulder-width strains the wrists without adding triceps work.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Triceps 90%
- Chest 45%
- Front delts 20%
Other ways to train this
Photos and form cues from free-exercise-db, released into the public domain.
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