Close-Grip Bench Press (Barbell)
Also called Close-Grip Bench Press, BB Close-Grip Bench Press, Close-Grip Press (Barbell)
How to do it
Lie on a flat bench with your feet planted and grip the bar slightly narrower than shoulder width. Lower it under control toward your lower chest with your elbows tucked, then press to straight arms while keeping your wrists stacked. Maintain your shoulder blades against the bench and avoid an excessively narrow grip.
Setup
Lie with feet planted and shoulder blades pinned, then grip the bar around shoulder width or slightly narrower so wrists stay stacked over forearms. Keep elbows angled close to the torso without forcing them against your ribs.
Where you should feel it
Primarily through the triceps as the bar leaves the chest and reaches lockout, with the chest and front delts assisting. Wrist bend, elbow flare, or front-shoulder strain means the grip or bar path needs adjustment.
When to use it
Use as a heavy bilateral press for triceps strength and bench-press lockout. Program it early or midway through a session in controlled sets of roughly 4-10 reps with safeties or a spotter.