The close-grip barbell bench press is an upper-body pressing drill that emphasizes building strength in the triceps as well as the chest. This exercises also increases upper body pushing strength. By placing your hands closer than shoulder-width apart, you force your triceps to do more of the work, thus making this an effective arm-building exercise. If you experience shoulder pain, a slight incline is preferred or dumbbells are suggested.
Instructions
Grasp a barbell with an overhand grip 6 to 12 inches apart and hold it above your sternum with arms completely straight.
Slowly lower the bar down to your chest. Make sure you keep your elbows tucked in close to your sides, your upper arms forming a 45-degree angle to your body. Pause, and then press the bar in a straight line back up to the starting position.
Trainer’s Tips
Do not place the hands too close. Hands should be at least 6 inches apart.
Make sure to wrap your thumbs around the bar to ensure safety.
Do not bounce the bar off of the chest. Move the bar in a controlled fashion.
Keep your hips on the bench throughout the entire movement.
