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ArmsBarbellHorizontal push

Close-Grip Bench Press

Reviewed by Bryan Cortez, MS

Tuck the elbows, press with the triceps — the heaviest triceps move there is.

Rep Sweet Spot
5-10
Sets
2-4
sets
RIR
1-3

How to do it

Setup

  • Grip ~shoulder-width (not super narrow), elbows tucked, blades set, slight arch.

Execution

  • Lower to the lower chest with the elbows tucked tight, press up driving with the triceps; keep the wrists stacked.

Common Errors

  • Grip too narrow (wrist and elbow strain)
  • Flaring the elbows instead of tucking them
  • Bouncing off the chest
  • Half reps

No-Fly Zone

over 15 reps (becomes a fatigue grind, not triceps overload)

Programming

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The Evidence

Overloads the triceps with heavy compound pressing. Does NOT isolate or stretch the long head — pair with overhead work.

SFR — 1.2

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Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.