8 – Close-Grip Bench Press
![The Close-Grip Bench Press Guide – Outlift](https://outlift.com/wp-content/uploads/2020/10/close-grip-bench-vs-bench-press-grip-width.jpg)
You can lift more weight with a barbell than with dumbbells because they’re more stable. That’s why barbell presses generally build more raw strength in your chest. But this variation puts more focus on your triceps, so you’ll get the added bonus of extra work for the biggest muscles in your arms, too.
Do it: Using an overhand grip that’s a bit narrower than shoulder width, hold a barbell above your sternum with your arms straight. Lower the bar to your chest. Hold for 1 second. Press the bar up.
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