Close-Grip Bench Press
Quick Information
Category
Strength
Difficulty
Intermediate
Equipment
Barbell, Bench, Squat Rack
Primary muscle group
Triceps Brachii
Secondary muscle groups
Pectoralis Major, Anterior Deltoid
Movement pattern
Horizontal Push
Training goal
Maximal Strength
Sport
General Athletic Development, Powerlifting
Overview
Purpose. Build triceps strength and lockout power for pressing.
How it fits the system. An intermediate-level horizontal push entry in the Strength section, programmed to develop maximal strength. Related work in the library: Towel Pull-Up and Dead Hang.
Primary muscles
Triceps Brachii
Secondary muscles
Pectoralis Major, Anterior Deltoid
Movement pattern
Horizontal Push
Equipment
Barbell, Bench, Squat Rack
Difficulty
Intermediate
How to Perform
- Lie on the bench and grip the bar about shoulder width apart.
- Set the shoulder blades down and back and plant the feet.
- Unrack the bar to a position over the shoulders.
- Lower the bar to the lower chest keeping the elbows close to the ribs.
- Touch the chest, then press back to lockout.
- Keep the wrists stacked over the elbows throughout.
Coaching Cues
- Keep the elbows tucked to about 30 degrees.
- Grip no narrower than shoulder width to protect the wrists.
- Drive the bar back slightly towards the shoulders on the way up.
Common Mistakes
- Gripping so narrow that the wrists bend back.
- Flaring the elbows out.
- Bouncing the bar off the chest.
Progressions & Regressions
Progressions
Add load, or add board presses and pin presses.
Regressions
Dumbbell close-grip press or a lighter load.
When to Use It
When to use
As triceps and lockout strength work.
When not to use
With wrist or elbow pain that does not settle with a wider grip.
Programming
3 to 4 sets of 5 to 8 reps.
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