4<\/a>). The muscle\u2019s primary function is to stabilize the shoulder joint, and the anterior deltoid head assists the chest and triceps with pressing the weight.<\/p>\n\n\n\nAside from the above muscles, our midsection and upper back contribute during the bench press. The back keeps our shoulder blades retracted, and the core promotes stability.<\/p>\n\n\n\n
Tips on the Close Grip Barbell Bench Press\u00a0<\/h2>\n\n\n\n
The first consideration for effective close-grip pressing is to have your hands shoulder-width apart. Trainees often bring their hands closer, but doing so only increases the risk of wrist discomfort. In contrast, a shoulder-width grip puts your triceps at a mechanical advantage while keeping your joints in a safe position.<\/p>\n\n\n\n
Our second tip for the close-grip press is to start with a lighter weight and perform each rep through a full range of motion. Doing so is beneficial for engaging your triceps well on every repetition.<\/p>\n\n\n\n
The third thing to keep in mind for the movement is to retract your shoulder blades and dig them into the bench before unracking the barbell. That way, you can create a solid base to press from and keep your shoulders in a safe position.<\/p>\n\n\n\n
Our final suggestion for the exercise is to lower the bar to your upper stomach. Doing so is beneficial for keeping your wrists and elbows aligned while also reducing the risk of elbow flare.<\/p>\n\n\n\n
Variations and Modifications of the Close Grip Bench Press with a Barbell<\/h2>\n\n\n\n1. Close-Grip Pause Press<\/h3>\n\n\n\n
The close-grip pause press is a neat variation that develops strength from the bottom position. Instead of lowering the bar and pressing it up immediately, you must bring it to your upper stomach, pause for one to three seconds, and press.<\/p>\n\n\n\n
2. Incline Close-Grip Bench Press<\/h3>\n\n\n\n
Incline close-grip presses are another neat variation of the classic movement. The objective is to perform the exercise at an incline of 30 to 45 degrees. Doing so could be beneficial for people who struggle to engage their triceps on the flat press because their pectorals take over.<\/p>\n\n\n\n
Mistakes to Avoid<\/h2>\n\n\n\nGoing to Narrow<\/h3>\n\n\n\n
The most common error with the close-grip bench press is bringing your hands too close. Doing so puts your wrists in a compromised position, increasing the risk of discomfort and an injury. Instead, you should have your hands shoulder-width apart.<\/p>\n\n\n\n
Going to Heavy<\/h3>\n\n\n\n
The second common mistake with the movement is attempting to lift too much weight. Often, trainees lift the same load as they do for the classic bench press and must shorten their range of motion to compensate. We recommend starting with 50 to 60% of your bench press working weight and focusing on proper technique.<\/p>\n\n\n\n
Touching the Bar too High<\/h3>\n\n\n\n
The third mistake to watch out for is touching the bar too high on your torso. Doing so means that you\u2019re flaring your elbows and shrugging your shoulders, which puts you in a weaker position. <\/p>\n\n\n\n
Instead, you should allow the bar to travel to your upper stomach, allowing you to keep your scapula depressed (down) and your elbows to your sides.<\/p>\n\n\n\n