Elbows flare to 90°
Loses the close-grip tricep emphasis; becomes a standard bench.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Close-Grip Bench Press
Coaching cues
- Hands shoulder-width or slightly inside; elbows at 45° from torso
- Lower bar to the lower chest/sternum; press to full lockout
- Scapulae retracted against the bench throughout
- More tricep and less pec than a standard bench grip
Common faults 2
Wrists collapse under the close grip
Wrist extensors fatigue; bar path changes and joint strain increases.
Overactive muscles
Wrist flexors
Corrective work
StretchWrist extensor stretch↗