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Primary Muscles

Triceps (triceps brachii)Chest (pectoralis major)

Secondary Muscles

Chest (pectoralis major), shoulders (anterior deltoid), pectoralis minor, serratus anterior

Exercise Classification

Upper body compound exercise

Close Grip Bench Press Video

Exercise Technique Tips

• Keep the upper arms close to the body to minimize shoulder stress and maximize tricep involvement.
• Touch the bar on the lower part of the chest or high on the belly.
• Use a shoulder width grip.
• Make sure to set-up properly with the shoulder blades pinched together and the feet firmly planted on the floor.
• Squeeze the bar hard and attempt to pull it apart throughout the movement to activate the triceps and lats.

Common Mistakes

• Not using a spotter.
• Not ripping the bar apart.
• Flaring the elbows in the bottom.
• Too wide of grip.
• Touching the bar too high on the chest.