FlexBarbell Close-Grip Bench Press
Muscles worked
- Triceps Brachii
- Pectoralis Major (Sternal Head)
- Anterior Deltoid
- Pectoralis Major (Clavicular Head)
- Serratus Anterior
- CategoryPush
- Default target4 sets × 6–10 reps
- EquipmentBarbell, Bench
- Movement patternHorizontal Push
- Training stylesStrength, Hypertrophy
Technique
Setup
Lie on a flat bench with your eyes under the bar and your feet planted. Grip the bar about shoulder-width, a little inside your normal bench grip, and pull your shoulder blades back before you unrack.
Movement
Lower the bar to your lower chest with your elbows tucked close to your sides. Press back up to lockout, squeezing your triceps.
Form Tip
Shoulder-width is close enough; a much narrower grip bends the wrists back and strains them without working the triceps any harder.
Increase Difficulty
Add weight, or pause for 1 second on the chest.
Decrease Difficulty
Use a lighter bar, or switch to Close-Grip Push-Ups.