Close Grip Bench Press

The bench press is a great compound exercise for building up your triceps.


How to perform the Close Grip Bench Press

  1. With the barbell on the rack, lie on the bench so that the bar is above your head.
  2. Bring your hands up and hold the bar at about a foot apart.
  3. Lift the barbell off the rack and extend your arms until they're straight.
  4. Slowly lower the weight until the bar almost touches your chest.
  5. Slowly lift the weight back up.
  6. Repeat steps 4 & 5 until you've repeated the desired number of reps
Number of Reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.


Muscles Used

Primary Muscles
  • Triceps Brachii (Triceps)
Secondary Muscles

  • Deltoid, Anterior (Shoulder - front)
  • Pectoralis Major, Clavicular (Chest - upper pecs)
  • Pectoralis Major, Sternal (Chest - lower pecs)

Stabilizer Muscles
  • Biceps Brachii (Biceps)