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Video Summary:

Close Grip Bench Press Form: 5 Key Mistakes To Avoid
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The close grip bench press is a great compound exercise to target all 3 heads of the triceps effectively, but most lifters make several key errors on this movement.

Here are the 5 biggest close grip bench press form mistakes that you'll want to avoid in order to maximize the tension on your triceps and minimize the stress on your wrists, elbows and shoulder joints...

Mistake #1: Your grip is too narrow.

Yes, this is a "close grip bench press", but when you go TOO close (5-6 inches apart like most guys do), you end up placing a ton of additional stress on your wrists as they're forced into a hyper-adducted position. Your goal on this exercise should always be to have your elbows and wrists directly in line with eachother, and this is best accomplished by using a shoulder-width grip.

Mistake #2: You're lowing the bar to your mid or upper chest.

When you lower the bar too high up on your body, your wrists and elbows will automatically fall out of alignment. For proper close grip bench press form, always lower the bar beneath your chest just below nipple level.

Mistake #3: You're not retracting your scapula.

Fail to retract your scapula and your shoulder joints will take on a lot more stress since they won't be stabilized on the bench or have anything to drive against. Before performing your close grip bench presses, make sure to squeeze your shoulder blades together and keep them that way throughout the exercise. Having a spotter assist you with lift off can also help to ensure that you don't lose that retracted position.

Mistake #4: Your elbows are too close to your sides.

Most people think that proper close grip bench press form means the elbows should be tucked right up against their sides, but this actually causes you to lose scapular retraction as your upper body rolls forward on each rep. Instead, flare your elbows out just slightly at a 30 degree angle.

Mistake #5: You're placing all of your effort on pushing the bar away from yourself.

This might sound a bit weird, but to get the most out of your close grip bench and minimize injury risk, think about pushing your body into the bench and away from the bar, rather than thinking solely about pressing the bar away from you.

Employ all 5 of these tips on your close grip bench press during your next tricep workout and feel the difference for yourself.

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