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The Better Me

Exercise atlas

Barbell exercise

Close-grip bench press

A compound press using a narrower hand position to increase triceps demand. Lower the bar with the elbows close to the torso and press vertically.

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Movement
Horizontal push
Difficulty
Intermediate
Mechanics
Compound
Posture
Lying

Muscles involved

Primary

Triceps

Equipment and setup

Required: Barbell, Flat bench.

  • Choose a hand position near shoulder width.
  • Stabilize the shoulder blades.

How to perform the movement

  1. Lower while keeping the elbows close.
  2. Pause briefly.
  3. Press to near full elbow extension.

Technique cues

  • Keep the wrists stacked.
  • Avoid flaring the elbows wide.

Interactive preview

Movement guide

Rest position preview for Close-grip bench press

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