A compound strength exercise that emphasizes triceps development while also targeting the chest and shoulders through a narrower grip than traditional bench press.
Lie on a flat bench with feet planted firmly on the ground. Grip the barbell with hands positioned closer than shoulder-width apart. Lower the bar to your chest with controlled movement, then press it back up to the starting position while maintaining proper form.
Lie supine on a flat bench with feet planted on the ground, grip the barbell with hands positioned closer than shoulder-width apart, and hold the bar at arm's length above your chest.
Return to the starting position with arms fully extended, maintaining the same close grip width and body position throughout the movement.
Keep your core tight, retract your shoulder blades, control the descent, press through your palms, maintain close grip
Gripping too close causing wrist strain, flaring elbows, bouncing off chest, arching back excessively, losing grip width
Gradually decrease grip width, add pause reps, perform with chains or bands, try board presses, increase weight progressively.
Use wider grip initially, perform with dumbbells, use resistance bands, perform push-ups with close hand placement, focus on form over weight.
Always use a spotter when lifting heavy weights. Maintain proper shoulder blade retraction. Stop if you experience wrist, elbow, or shoulder pain. Ensure the bench is stable and properly positioned. Avoid gripping too close to prevent wrist strain.