Close-Grip Bench Press
10 reps
Grip just inside shoulder width and drive the bar up, elbows tucked to the ribs.
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TRICEPS
Close-Grip Bench Press
A bench press variation that narrows your hand spacing to shift the load off the chest and onto the triceps. It's a solid way to add extra triceps volume on a pressing day while still training a heavy compound pattern.
How to do it
- 1
Lie back on a bench with your shoulder blades pinched together and feet planted under your knees.
- 2
Keep your head, shoulders, and glutes in contact with the bench.
- 3
Grip the bar slightly inside shoulder width and unrack it so your arms are straight over your chest.
- 4
Brace your core and lower the bar to your chest, grazing your elbows past your ribs.
- 5
Lightly touch the lower chest, then press the bar back up as you exhale.