Close Grip Bench Press

All three triceps heads, weighted toward the long head whenever the arm sits overhead or behind the body.

1. 1

   Fix the upper arm in place so only the elbow joint moves.

2. 2

   Start from a full stretch at the elbow and keep the shoulder from drifting forward.

3. 3

   Light load first. Elbows do not appreciate ego on extension work.

1. 1

   Extend the elbow fully and pause a beat at lockout.

2. 2

   Keep the upper arm locked in place through the whole rep.

3. 3

   Lower slowly into a deep stretch at the elbow.

4. 4

   Stop the set when the elbow position starts drifting.

• Turning it into a press

  Fix: Lock the upper arm in place so only the elbow moves.

• Short range at the stretch

  Fix: Let the elbow bend fully before extending again.

• Too much weight, angry elbows

  Fix: Higher reps, lighter load. Triceps respond to it and joints prefer it.

Pair it with a curl as a superset to save time without losing quality.

Bench dip off a chair, or a close grip push up with the hands under the chest.

• What muscles does the close grip bench press work?
• How many sets and reps of close grip bench press should I do?
• How do I do a close grip bench press at home?
• Is the close grip bench press good for beginners?

• 

  Bench Dip

  Bodyweight · Elbow extension

• 

  Cable Overhead Tricep Extension

  Cable · Elbow extension

• 

  Dumbbell Skull Crusher

  Dumbbell · Elbow extension

• 

  JM Press

  Barbell · Elbow extension