Close Grip Barbell Bench Press

What is Close-Grip Barbell Bench Press? The close-grip barbell bench press is a variation of the traditional bench press exercise where the hands are positioned closer together on the barbell. This exercise primarily targets the triceps while also engaging the chest and shoulders to a lesser extent. It is an effective compound movement for building upper body strength and muscle mass.

Tutorial

1. Lie flat on a bench with your feet planted firmly on the ground.
2. Grip the barbell with your hands positioned closer than shoulder-width apart, palms facing forward.
3. Unrack the barbell and hold it directly above your chest with arms fully extended.
4. Lower the barbell towards your chest while keeping your elbows close to your body.
5. Pause for a moment when the barbell touches your chest.
6. Press the barbell back up to the starting position, fully extending your arms.
7. Repeat for the desired number of repetitions.

Common Mistakes

• Allowing elbows to flare out, placing excess strain on the shoulders.

• Using too much weight, compromising form and risking injury. - Bouncing the barbell off the chest, reducing muscle engagement and increasing injury risk.

• Not fully extending the arms at the top of the movement, limiting tricep activation.

Tips for Better Results

• Focus on maintaining proper form throughout the exercise.

• Use a spotter, especially when lifting heavy weights. - Control the descent and ascent of the barbell to maximize muscle engagement.

• Gradually increase weight as you progress to continue challenging your muscles.

Muscles Worked

• Primary: Triceps - Secondary: Chest, Shoulders