Close-Grip Barbell Bench Press

Also called close-grip bench and CGBP.

Works

Triceps, plus chest and shoulders

Equipment

Barbell

Level

Beginner

Type

Compound

How to do it

Setup. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

1. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
2. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
3. Repeat the movement for the prescribed amount of repetitions.
4. When you are done, place the bar back in the rack.

Cues

• Hands just inside shoulder width.
• Elbows tucked, bar to the lower chest.
• Press back toward the rack.

Common mistakes

• Grip too narrow (wrists)
• Elbows flaring.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.