Close Grip Bench Press 101 Video Tutorial
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Overview
The Close Grip Bench Press is a compound upper body exercise primarily targeting the triceps, with secondary emphasis on the chest and shoulders. This variation of the traditional bench press involves positioning the hands closer together on the barbell, which shifts the focus more onto the triceps compared to the wider grip used in the standard version. By keeping the hands within shoulder-width, the exercise effectively activates the triceps throughout the movement while still engaging the chest and shoulders. It requires a barbell as the primary equipment and can be performed on a flat, incline, or decline bench for different angles.
How to Perform
Start by lying flat on a bench with your feet firmly planted on the floor. Position your hands on the barbell at shoulder-width apart, ensuring your grip is secure.
Pinch your shoulder blades together and press them down into the bench to stabilize your upper back and create a solid foundation.
Take a deep breath and engage your core. If you have a spotter, let them assist with the lift-off to help you maintain tightness in your upper back.
Once the barbell is lifted off, allow it to settle and double-check that your upper back remains tight, keeping your posture strong.
Inhale as you slowly lower the barbell, bending your elbows and bringing the bar straight down toward the bottom of your sternum, ensuring it lightly touches your chest.
Press the barbell back up in a straight line, focusing on driving your feet into the floor for leg drive, while pressing your upper back into the bench and extending your elbows to lock out the lift.
Repeat the movement with controlled form, ensuring the bar stays on track, and maintain steady breathing for the desired number of repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Prioritize proper technique over lifting heavy weights. The goal is not to impress others with your strength but to avoid injury, ensuring your form is correct.
Keep the bar aligned with your wrists and elbows, maintaining a straight bar path throughout the movement. To keep your wrists straight, position the bar as low in the palm as possible while still being able to securely wrap your thumb around the bar.
To increase tension on the triceps and chest, stop just short of fully locking out at the top of each repetition.
With a narrower grip, your elbows will naturally tuck closer to your body. If you experience shoulder discomfort, adjust your grip width or elbow position to provide more space in the shoulder joint.
A slight arch in the back can be beneficial depending on your goals, but ensure the majority of the arch comes from your mid to upper back, not the lower back. Avoid lower back strain as it indicates poor positioning and may cause injury.
The bar should touch your chest with every rep. For targeting specific ranges, consider exercises like board presses or using chains or bands to add resistance.
As the bar descends, aim to bring it to the sternum or slightly below, depending on your arm length, while ensuring a smooth, controlled movement.
While some advanced lifters use a thumbless grip, beginners should wrap the thumb around the bar to ensure a secure hold.
Avoid letting your wrists roll back; instead, focus on driving your knuckles upward toward the ceiling to maintain wrist stability.
Experiment with grip width. If you have longer arms, a wider grip may feel more comfortable, but if you experience shoulder pressure, adjusting your grip, improving scapular retraction, or reducing the range of motion with floor or board presses could help.
Grip the bar tightly to enhance shoulder stability throughout the lift.
Some lifters prefer tucking their toes, while others keep their feet flat to optimize leg drive. Try both methods to determine which one allows you to generate more power.
Maintain scapular retraction throughout the press, ensuring your shoulder blades stay in position and don’t shift.
The bar should be controlled during the descent and gently touch your chest. Avoid bouncing or using momentum to lift the bar.
Focus on pushing yourself away from the bar instead of just pushing the bar off your body to maintain control and stability.
Keep your upper back tight and engaged during the entire lift to maintain proper form and prevent unnecessary movement.
Ideally, have a spotter assist with the lift-off to ensure you maintain upper back tension from the start.
Keep your feet planted and quiet throughout the lift. Use leg drive by pressing your feet into the floor while squeezing your glutes to stabilize the pelvis.
Activate your intrinsic shoulder stabilizers by mentally focusing on pulling the bar apart or "bending" it during the lift.
Throughout the entire movement, ensure your glutes and shoulder blades stay in contact with the bench to maintain stability and proper form.
How Not to Perform
Avoid Using Momentum: Do not use any form of momentum to move the barbell. Swinging the weight or jerking your body to lift the bar wastes energy and increases the risk of injury. Focus on controlled, smooth movements to ensure the target muscles are properly engaged.
Don’t Let Your Elbows Flare Out: Allowing your elbows to flare outward too much shifts focus away from the triceps and increases stress on the shoulders. Keep your elbows tucked slightly inward, following the natural path of the narrow grip.
Don’t Arch Excessively with Your Lower Back: An exaggerated arch in the lower back puts unnecessary strain on the spine. Ensure most of the arch comes from your upper back and maintain a neutral spine to reduce the risk of injury.
Avoid Locking Out Fully at the Top: Locking your elbows completely at the top of the press can reduce tension on the triceps and lead to joint stress. Stop just shy of full lockout to maintain continuous tension in the muscles.
Don’t Allow Your Wrists to Collapse: Letting your wrists bend back too far can strain them and disrupt the bar path. Keep your wrists straight by positioning the bar low in the palm and wrapping your thumb securely around the bar.
Avoid Bouncing the Bar off Your Chest: Bouncing the bar off your chest is dangerous and can lead to injury. Instead, lower the bar in a controlled manner until it touches your chest lightly, then press it back up with focus.
Don’t Rush the Descent: Descending too quickly reduces control over the movement and wastes energy. Lower the bar slowly and with purpose to engage the triceps and maintain proper form.
Avoid Using a Wide Grip: A wider grip shifts focus away from the triceps and can place excess strain on the shoulders. Keep your hands shoulder-width apart to target the triceps effectively.
Don’t Neglect Your Scapular Retraction: Failing to retract your shoulder blades can lead to instability and poor form. Maintain a strong upper back by squeezing your shoulder blades together to create a stable base for the lift.
Don’t Let Your Feet Move: Lifting with your feet off the ground or shifting them during the movement can cause instability. Keep your feet firmly planted on the floor to generate leg drive and maintain balance.
Avoid Overextending the Range of Motion: Lowering the bar too far can cause unnecessary strain on the shoulders and reduce control. Stop at chest level or slightly below for a safer and more effective lift.
Don’t Neglect the Core: Failing to engage your core can reduce overall stability and put excess strain on your back. Keep your core tight throughout the lift to protect your spine and maintain control.
Avoid Using a Thumbless Grip If You're a Beginner: The thumbless grip, or "suicide" grip, is risky for beginners. Keep your thumb wrapped around the bar for a more secure and safer grip, especially when handling heavier weights.
Don’t Forget to Control the Bar Path: Allowing the bar to move off a straight path can lead to imbalances and injuries. Keep the bar moving in a straight line, aligned with your wrists, elbows, and shoulders.
Avoid Losing Tightness in Your Upper Back: Failing to maintain tightness in your upper back throughout the lift can lead to instability and reduce the effectiveness of the exercise. Keep your shoulder blades squeezed and chest lifted during the entire movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
