Uploaded May 2026 | Updated September 2026, 2 weeks ago
The close-grip bench press targets your anterior deltoid and triceps, but a common mistake can limit its effectiveness.
❌ The Mistake: Gripping the barbell too close.
A grip that’s too narrow restricts the shoulder's range of motion in the sagittal plane, forcing the movement into horizontal adduction.
This shifts the load from the anterior deltoid to the pectoralis major, reducing the emphasis on your triceps and altering the exercise's purpose.
💡 Pro Tip: If your elbows start to flare out during the movement, it’s a clear sign your grip is too close. Adjust to a slightly narrower-than-shoulder-width grip.
🚀 Master your technique and train smarter with the Muscle & Motion Strength Training App - link in bio!
The close-grip bench press targets your anterior deltoid and triceps, but a common mistake can limit its effectiveness.
❌ The Mistake: Gripping the barbell too close.
A grip that’s too narrow restricts the shoulder's range of motion in the sagittal plane, forcing the movement into horizontal adduction.
This shifts the load from the anterior deltoid to the pectoralis major, reducing the emphasis on your triceps and altering the exercise's purpose.
💡 Pro Tip: If your elbows start to flare out during the movement, it’s a clear sign your grip is too close. Adjust to a slightly narrower-than-shoulder-width grip.
🚀 Master your technique and train smarter with the Muscle & Motion Strength Training App - link in bio!
