Close Grip Chest Press - Instructions, Variations & Alternatives
Muscles involved
- Triceps
- Deltoids
- Pectorals
Also known as
- Triceps Press
- Triceps Bench Press
- Narrow Press
- Crush Press
How to perform
![Triceps Press - Starting position Triceps Press - Starting position](/docs/common/exercise-illustrations/close-grip-chest-press-1.png)
Triceps Press - Starting position
![Triceps Press - Muscle Under Tension Triceps Press - Muscle Under Tension](/docs/common/exercise-illustrations/close-grip-chest-press-2.png)
Triceps Press - Muscle Under Tension
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Set up & Starting position (lying)
Grab the weights and place your arms straight out over your chest with a neutral grip (hands parallel, palms facing each other) shoulder width apart. Retract your shoulder blades. -
Eccentric phase
Bend your arms, keeping your elbows close to your chest, and lower the weights towards your rib cage. If using a barbell, it should sit below your chest. -
Isometric hold (optional) - Pause at the bottom and breathe in deeply.
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Concentric phase
Exhale as you straighten your arms. Concentrate on the triceps contraction and return to the starting position with your arms extended over your chest. Repeat.
Exercise Variations
- Incline Triceps Press - Set a bench around 30 degrees incline, sit and lean back. Note that above 45 degrees of inclination, the exercise puts more strain on the shoulders.
![Incline Triceps Press - Starting position Incline Triceps Press - Starting position](/docs/common/exercise-illustrations/incline-close-grip-chest-press-1.png)
Incline Triceps Press - Starting position
![Incline Triceps Press - Muscle Under Tension Incline Triceps Press - Muscle Under Tension](/docs/common/exercise-illustrations/incline-close-grip-chest-press-2.png)
Incline Triceps Press - Muscle Under Tension
- Decline Triceps Press - Lie on a decline bench set to 15 to 30 degrees angle, secure your feet at the end of the bench.
![Decline Triceps Press - Starting position Decline Triceps Press - Starting position](/docs/common/exercise-illustrations/decline-close-grip-chest-press-1.png)
Decline Triceps Press - Starting position
![Decline Triceps Press - Muscle Under Tension Decline Triceps Press - Muscle Under Tension](/docs/common/exercise-illustrations/decline-close-grip-chest-press-2.png)
Decline Triceps Press - Muscle Under Tension