Close Grip Bench Press | How to Perform Close Grip Bench Press | Powerlift Pro App

Performing the close grip bench press involves using a narrower grip on the barbell compared to a standard bench press. This variation places more emphasis on the triceps muscles while still engaging the chest and shoulders. This movement is a staple in our Ed Coan Novice Powerlifting Routine. Here’s a simple explanation of how to perform the close grip bench press:

Set up: Begin by lying flat on a bench, positioning yourself so that your eyes are aligned with the barbell. Place your feet firmly on the ground, creating a stable base. Your knees should be at a 90-degree angle.

Grip: Reach up and grip the barbell with an overhand grip or an underhand grip, with your hands placed closer together than in a standard bench press. A general guideline is to position your hands around shoulder-width apart or slightly narrower, depending on your comfort and triceps strength.

Descending Phase:
Take a deep breath, engage your core, and brace your abs.
Lower the barbell towards your chest in a controlled manner, maintaining a smooth and controlled movement.
Keep your elbows tucked close to your body as you lower the barbell. This helps target the triceps muscles more effectively.

Ascending Phase:
Push through your palms, engaging your triceps, chest, and shoulders, to press the barbell back up to the starting position. Focus on maintaining a smooth and controlled movement.
Keep your elbows tucked in and avoid excessive flaring outward.
Fully extend your arms at the top of the movement, but avoid locking out your elbows completely.

Repeat: Complete the desired number of repetitions, maintaining proper form and control throughout each repetition.

Remember the following additional tips when performing the close grip bench press:

Maintain a stable base with your feet firmly planted on the ground and your shoulders, upper back, and glutes in contact with the bench.
Keep your core engaged throughout the movement to maintain stability and prevent excessive arching of the lower back.
Choose a grip width that challenges your triceps muscles without causing discomfort or excessive strain on your wrists.
Start with lighter weights to ensure proper form and gradually increase the load as you become more comfortable and stronger.
If you have any concerns about your form or safety, consult with a fitness professional or trainer who can provide personalized guidance and ensure you’re performing the exercise correctly.
The close grip bench press is a valuable variation for targeting the triceps muscles and improving upper body strength. It can be incorporated into your overall strength training routine to add variety and focus on specific muscle groups.

For personalized programming and training tools, check out the Powerlift Pro App!