Eccentryx / Exercise Atlas / arms
Close-grip bench press
Grip shoulder-width or just inside, elbows track 45° from torso.
Muscles
- Primary
- triceps
- Supporting
- chest, front delts
Mechanics
- Pattern
- elbow extension
- Equipment
- barbell, bench
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Triceps dominate lockout; chest assists the bottom half of the press.
- Progression
- Progress load the same as bench press; close-grip typically trails by 10–15%.
- Regression
- Use dumbbells in neutral grip if wrist position causes pain.
Watch for
- Grip too narrow — causes wrist torque
- Elbows flaring wide — turns it into a bench press
- Bar path drifting toward the face
Substitutions
- Skull crusher
- Dumbbell overhead extension
- Tricep dip