Close grip bench press
Primary muscles: Triceps. Assisting muscles: Chest, Shoulders.
How to do it
- Lie on a flat bench and grip the bar with a narrow grip, about shoulder-width apart, lifting it off the rack with your arms extended – this is the starting position.
- Lower the bar under control, breathing in, until you feel it on the middle of your chest, keeping your elbows tucked in (not flared out, as in the classic bench press).
- Pause for a moment, then press the bar back to the starting position using your triceps, breathing out.
- Repeat for the desired number of reps.
- At the end, rack the bar again.
Key to the execution: Keep your elbows tucked in throughout the movement to engage the triceps.
Common mistakes
- Flaring your elbows out as in a classic bench press, reducing triceps involvement.
- Lowering the bar too fast, without control.
- Using too wide a grip, which no longer targets the triceps specifically.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Arms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.