Close-Grip Bench Press (Resistance Band)
How to do it
Anchor a resistance band behind you at chest height and lie on a bench or the floor, gripping a handle in each hand at chest level with elbows tucked in. Press forward to full extension, then return under control to your chest.
Setup
Anchor the band securely behind a bench or your upper back and hold equal-length ends around shoulder width at chest level. Pin your shoulder blades, keep wrists neutral and elbows close, and confirm the band cannot slip.
Where you should feel it
Primarily through the triceps with resistance increasing toward lockout, plus chest and front-delt assistance. Uneven tension, wrist bend, or elbow flare means the band or hand spacing needs resetting.
When to use it
Use for portable triceps-focused pressing, warm-ups, or higher-repetition work without weights or a machine. The rising resistance emphasizes lockout and suits controlled sets of roughly 12-20 reps.