Close Grip Bench Press

PrimarySecondaryNot worked

This movement mainly trains triceps, and also recruits Rear delts.

What the movement loads

The close grip shifts work from the chest to the triceps without leaving a heavy compound movement. It is how you load the triceps with weights no extension allows.

How to load it

Six to ten reps. Hands at shoulder width, no narrower: a very narrow grip strains the wrist and gives the triceps nothing extra.

The recurring mistake

Letting the elbows flare on the way down. It becomes an ordinary bench press, with a grip that no longer does the shoulder any favours.

Variants in the catalogue

The variants REPWIND's catalogue carries, under the name the app shows:

• Dumbbell Close Grip Press