SahiKasratसही कसरत
हिंदी

Close-grip Bench Press

  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience

A bench press with a shoulder-width grip and elbows close to your body. The heaviest triceps exercise — always with a spotter.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Lie on a flat bench with your eyes under the bar and feet flat on the floor.
  2. Grip the bar at shoulder width — no narrower.
  3. Lift the bar off the rack and hold it over your chest with straight arms.
  4. Keeping your elbows close to your body, lower the bar slowly to your lower chest.
  5. Press the bar back up.

Breathing: Breathe in as you lower the bar, breathe out as you press up.

How much to start with: 2–3 sets × 8–10 reps, starting with an empty bar

❌ Common mistakes

  • Gripping too narrow (hands touching) — this strains your wrists.
  • Flaring your elbows out.
  • Bouncing the bar off your chest.

⚠️ Safety

  • Always use a spotter or a rack with safety bars.
  • If your wrists or elbows hurt, stop and go back to the cable pushdown.

Muscles worked

Main: Triceps

Also works: Chest, Shoulders

Easier versionCable Pushdown

More ways to train Triceps

Water Bottle Overhead Extension Lowering a large filled water bottle behind your head with both hands and lifting it back up. The easiest way to start training triceps at home.
  • 🧴 Household items
  • At home
  • Beginner
 Chair Dip (Knees Bent) Hands on the edge of a sturdy chair or bed, lowering and raising your body. Keeping your knees bent makes it easier.
  • 🧴 Household items
  • At home
  • Beginner
 Close-grip Push-up A push-up with your hands closer together and elbows tucked in. This shifts the work from your chest to your triceps. If it's too hard, do it on your knees.
  • 🙌 No equipment
  • At home / At the gym
  • Some experience
 Band Pushdown Pushing a band that is anchored up high down by straightening your elbows. The same movement as the gym cable machine, at home.
  • ➰ Resistance band
  • At home / At the gym
  • Beginner
 Seated Dumbbell Overhead Extension Lowering one dumbbell behind your head with both hands and lifting it back up. A good exercise for the long part of your triceps.
  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner