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Close-Grip Bench Press

Primary target: Triceps Brachii (肱三头肌)

Exercise Details

Equipment
Barbell + bench press rack
Sets & Reps
3-4 sets × 8-12 reps · rest 2 min
How to do it
Grip shoulder-width, elbows tucked to the sides as the bar descends; touch the lower sternum and press with elbows staying forward (not flared).
Common mistakes
Grip too narrow (wrist strain), elbows flaring, wrists bending backward

Muscles Worked

Triceps Brachii

Other Exercises for the Same Muscle

Dips · Cable Triceps Pushdown · Lying Triceps Extension (Skull Crusher)

See the Triceps Brachii in the 3D anatomy tool →