Close Grip Bench Press

Exercise Tips

  • Perform exercise with a spotter at all
  • Keep elbows in at all times to isolate
    tricep muscles
  • Do not let weight drop to chest; slow repititions are recemmended

Close Grip Bench Press

Close grip bench press is an advanced exercise. This is a muscle building exercise not used for toning but for mass. Due to large amount of weight being used, a spotter is recommended at all times during this exercise.

Muscle Group

Triceps, Pecs


2 Days a Week to
3 Days a Week


Standard Flat Bench, Olympic Barbell

Cardiovascular Benefit


Muscle Group: Triceps, Pecs

Equipment: Standard Flat Bench, Olympic Barbell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps, Pecs

Starting Position:

  1. 1 Load appropriate weight.
  2. 2 Lay your back flat against the bench and place hands about 5 inches apart.
  3. 3 Lift the bar off of rack and slowly lower until it touches your chest.
  4. 4 Raise the bar until your arms are fully extended.

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