Close-Grip Bench Press
Target Muscle
Secondary Muscles
Equipment
Slowly lower the barbell towards your chest while keeping your elbows tucked in close to your body, ensuring your forearms remain vertical.
Once the barbell is just above your chest, pause for a moment.
Push the barbell back up to the starting position, focusing on using your triceps to push the weight up while keeping your elbows close to your body.
Repeat these steps for the desired number of repetitions, making sure to maintain proper form throughout the exercise.
Pro Tip
Control the Weight: Avoid the mistake of dropping the weight quickly and bouncing it off your chest. This can lead to serious injury. Instead, control the weight on the way down and then press it up powerfully. This will engage your muscles throughout the entire range of motion and help you get the most out of the exercise. Keep Your Elbows Tucked In: A common mistake is flaring the elbows out to the sides. This can put unnecessary strain on your shoulders and reduce the effectiveness of the exercise for your triceps. Keep your elbows tucked in towards your body as you lower and lift the weight. Full Range of Motion: Make sure to perform the exercise