Close Grip Bench Press Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
How to perform?
The Close Grip Bench Press is a compound exercise that targets the primary muscle group of the triceps and the secondary muscle group of the chest. It also engages the tertiary muscle groups of the shoulders and triceps, as well as the quaternary core muscles. To perform this exercise, you lie on a flat bench holding a barbell with your hands positioned closer than shoulder-width apart. Lower the bar towards your chest, pause and then push the bar back to the starting position, extending your arms fully. The key to this exercise is to maintain proper form and control the weight, focusing on the tricep muscle.
Variations
Barbell Bench Press
compoundFlat Dumbbell Press
compoundPause Bench
compoundSmith Machine Bench Press
compoundFat Grip Close-Grip Bench Press
compoundDecline Chest Press Machine
compound
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isolationCross Crunches
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isolationLying Dumbbell Triceps Extension
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isolationOverhead Machine Extension
isolationOverhead Rope Triceps Extensions
isolationReverse EZ-Bar Skull Crushers
isolationRing Tricep Extension
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isolationSeated EZ-Bar Tricep Extension/Press
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isolationStanding Overhead Dumbbell Extension
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isolationTriceps Pushdown/Extension
isolationCalifornia press (Ez-bar skullcrusher to close grip press)
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compoundDecline Bench Press
compoundDecline Machine Chest Press
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compoundPush-ups
compoundRing Dips
compoundWeighted Dips
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isometric