- Lie on the bench, pull your shoulderblades together and down, with a proud chest.
- Grip the bar narrower than in a regular bench press, so that your hands are directly above your shoulders, or even closer.
- Take a breath and hold it, and unrack the bar.
- Lower the bar with control, until it touches your chest somewhere where the ribs end.
- Take another breath in the top position, and repeat for reps.
The close-grip bench press is a variant of the bench press where you transfer more of the work to the triceps, and away from the chest and front deltoid. This means that most people will have to use less weight in the close-grip bench press than in the regular bench press. Many use close-grip bench press as an assitance lift for the bench press in order to strengthen their triceps. For certain shoulder issues, the close-grip bench press might serve as a viable substitute for regular bench presses.
Text and graphics from the StrengthLog app.