The close grip chest press is a popular exercise that primarily targets the chest muscles (pectoralis major), as well as the triceps and shoulders. This exercise is performed using a barbell and a flat bench, and it’s an effective way to build upper body strength and size. The close grip variation of this exercise places more emphasis on the triceps and can be a useful addition to any chest or triceps workout routine. Proper form and technique are important to maximize the benefits of this exercise and avoid injury, so it’s important to follow the step-by-step instructions carefully.
How to perform Close Grip Chest Press
- Lie flat on a bench with a barbell in the rack above you.
- Take a close grip with your hands placed 6-12 inches apart between your index fingers and lift the bar off the rack so that it is directly above your chest.
- Keep your elbows locked at this point for safety. This will be your starting position.
- While inhaling, start to lower the bar by bending your elbows until the bar gently touches the middle of your chest. Your elbows should remain close together and brush along the sides of your torso as you go.
- After a brief pause, exhale and press the bar back along the same path into the starting position by contracting your triceps and pectoral muscles.
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