Push
Close-Grip Bench
What it works
Mainly: Triceps, Chest. Also: Front delts.
Setup
Bench press setup with the hands about shoulder width — not narrower, which strains the wrists without adding triceps work.
How it goes
Keep the elbows tucked close to the body, lower to the lower chest, press.
Two things people get wrong
- Gripping far too narrow.
- Letting the elbows flare, which turns it back into a normal bench.
If the kit’s busy
Dumbbell floor press or a dip.
Use the safety pins or a spotter for anything near a maximum. A bar on your chest with no way out is one of the most common serious gym accidents.
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.