Setup for the exercise by loading the weight on the bar and adjusting the height of the rack (if adjustable). Lay back on the bench and position your feet firmly on the floor. Grasp the barbell with an overhand grip (palms facing your feet) with your hands about 8-12 inches apart. Take the weight off the rack. Keeping your elbows tucked in at your sides, slowly lower the barbell down to your middle chest until it’s about 1 inch from touching. Contract the triceps and push the barbell back up until your arms are almost fully outstretched. Don’t lock the elbows, then repeat the movement for desired reps.
Muscles Targeted: Triceps, Chest. Shoulders to a small extent.
While performing the close grip bench press, make sure to use a full range of motion and stay in control of the weight at all times.
tuck your elbows in as much as possible.
Technique is important to make sure that the close grip bench press works the triceps and not the chest/shoulders. Keep your elbows as close to your body as possible during the set. Don’t let the bar touch your chest and don’t lock your elbows out at the top of the exercise. Focus on the stretch and contraction of the triceps throughout the movement. The mind-muscle connection is really important here, you might want to practice the close grip bench press with no weight until you can engage your triceps as the prime movers for the exercise.