Procaryote
Elbow · Strengthening

Close-Grip Bench Press

Close-Grip Bench Press, 3 sets, 10 repetitions, barbell or dumbbells

Illustration of the Close-Grip Bench Press exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Equipment: barbell or dumbbells

Description: Lie on a bench, hands close together on the barbell or dumbbells. Slowly lower the weight towards the chest while keeping the elbows close to the body, then push upward until the arms are fully extended.

Tips: Keep your back firmly against the bench and control the movement to avoid jerks. Do not lock the elbows completely at the top to protect the joint.

Progression: Gradually increase the weight when you can perform 3 sets of 10 repetitions without difficulty.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
bench, barbell, dumbbells
Starting position
Lying on a bench, hands close together on the barbell or dumbbells
Clinical goal
Muscle strengthening of elbows and triceps
Also known as
close grip bench press, bench press prise serrée, presse couché prise étroite

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.