Targets: Triceps, chest, and shoulders
Equipment Needed: Barbell and bench
Level: Beginner to Advanced
This subtle variation of a traditional bench press will add some much needed variety to your upper body workouts. The close grip bench press is an upper body compound exercise that targets the triceps muscles. In addition to targeting your triceps, the close grip bench press also places less stress placed on your shoulders when compared to a traditional bench press.
To get started simply grip the bar a little less than shoulder width and start pumping. Be sure to start with a lower weight, since you probably won’t be able to lift as much as your normal working bench press.
1. Because the close grip bench press targets slightly different muscles and the balancing aspect of it can take some getting used to, be sure to start with a lower weight than you would normally use on a traditional bench press when first attempting the close grip bench press.
2. Make sure to inhale on the descent and exhale on the upward push of the bar. This may seem like a small detail, but breath to movement is important to achieving peak performance.
3. Do not try to bounce the bar off your chest. This increases the risk of injury and minimizes the effectiveness of the workout.
For more tips, talk to a trainer! A personal trainer will work with you to maximize gains and spot any flaws in your form.