Close-Grip Bench Press

A bench press variation with a narrow grip that shifts the emphasis to the triceps.

How to do it

1. Lie on a flat bench and grip the barbell with hands shoulder-width apart.
2. Lower the bar to your lower chest keeping elbows close to your sides.
3. Press back up to full extension.
4. Repeat.

Tips

• Keep elbows tucked to maximize triceps activation.
• Avoid too-narrow a grip to prevent wrist strain.

Muscles

Primary: Triceps

Secondary: Front deltoid, Chest