Close grip bench press

A variation of the popular barbell bench press, the close grip bench press performed in a way to shift emphasis away from the chest and deltoids and onto the triceps brachii. A grip a foot or two apart is usually commonly, with closer grips often causing flexibility issues in the wrist.

Try to keep the upper arms tucked to the side of the torso and not flared outwards when performing this exercise, and perform the exercise in a controlled manner.

Performing close grip bench presses

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

• Load bar with correct weight. Put on safety collars.
• Lay on bench.
• Grip barbell with desired overhand width grip. Elbows to be kept tucked close to sides throughout execution of the exercise.Dismount barbell from rack.
• Slowly control the barbell down to your chest, keeping elbows tucked close to sides.
• Stop just shy of the chest.
• Press the weight back up to the starting position.
• Repeat for desired number of repetitions.

Close grip press courtesy of Fitness Uncovered - Bodybuilding & Fitness

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