Close Grip Bench Press


close grip bench press main
Exercise Profile

Primary Muscle Group(s): Triceps

Secondary Muscle Group(s): Shoulders (Front), Chest


Exercise Instructions

1. Lie face up on a flat bench. Plant your feet firmly on the ground and keep your back flat against the bench.

2. Grasp a bar with a narrow grip so that your hands are about 2" to 3" (5 to 9 cm) apart.

3. Arms should be fully extended and palms should be facing forward.

4. Keeping your elbows close to your body, slowly lower the weight slowly to your chest. Lightly touch your chest and push upward. Do not bounce the weight. Repeat the movement.

Description

If you want big, muscular triceps, you're going to have to add close grip bench press' to your regiment. This exercise is a pure triceps mass builder and will help add slabs of beef to the lower part of your arms.

This movement is considered a compound movement using triceps as the primary mover while the front shoulders and chest act as secondary muscle groups.

To get the most from this exercise, keep your feet firmly planted on the ground, dig your shoulder blades into the back of the bench, puff you chest out, and keep your head and butt on the bench. Remember, don't bounce the weight off your chest

Press play to view an instructional video on how to properly perform the close grip bench press.



I highly recommend you take a look at Kyle Leon's program called "Somanabolic Muscle Maximizer" The reason why I'm recommending this program is because it is the only one I know of that uses a proprietary software to customize a complete muscle building and fat burning nutrition program for you. The system uses:

  • Body type;
  • Gender;
  • Age;
  • Metabolism; And
  • Activity levels

To produce a 9 week muscle building course that includes a weight training program and custom nutrition system. Check it out here.

I've actually purchased and used the program myself. You can read my review of this program at:

Kyle Leon Muscle Maximizer Review


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



Home > Exercise Database > Triceps Exercises