How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Push
Close-Grip Bench
Triceps mass and lockout for the regular bench.
Triceps · Chest · Barbell, Bench
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Close Grip Bench
Athlean-X
How to handle weight
First working set at RPE 7 — two clean reps left. Hit the top of the range with two in reserve? Add 2.5 kg on a bar, or 1–2 kg per dumbbell, next session. Miss the bottom of the range? Drop 5–10% and own the reps.
Usual programming
3–4 × 6–10.
Caution
Stop if the front of the shoulder pinches. Elbows about 45°, not a T. Do not bounce the bar or bells off the chest. Unrack over the chest, not the face.
Setup
Grip just inside shoulder width, not a suicide grip.
Cues
- Bar to lower chest
- Elbows tucked
- Same leg drive as bench
Common mistakes
- Hands in a narrow crush grip
- Wrists bent back
- Flaring anyway
Home swap
Diamond push-up
