FastFit BETA
AdvancedStrength
Drag to rotate 360°
Speed for this exercise

Paused Close-Grip Bench Press

Triceps Tier A for Triceps Barbell Compound Push
Try it now
4sets
6-10reps
120srest
~6.1kcal/min

How to do it

Muscles worked

Primary
TricepsA Triceps
Secondary
ChestShoulders

Secondary muscles help but are not the main target

See the full tier list · Triceps

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inBack of arms

A stretch across the chest at the bottom and a strong squeeze as you press; triceps finish the lockout.

Key cue (the coach says it during the set)“Shoulder blades back and down, chest up, then press.”

Tempo · Lower 2 s · pause 1 · press 1 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in ShouldersElbows flared too wide and shoulders rolling forward. Tuck elbows to about 45°, keep shoulder blades pinned, lower to mid-chest.
  • Feel it in WristsWrists bent back. Stack the weight over your forearms, knuckles to the ceiling.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Keep your elbows tucked close to your body throughout.
  • Pause for 1–2 seconds at the hardest point of every rep — no bouncing.
  • About shoulder-width is narrow enough — a very narrow grip strains the wrists.
  • Keep your shoulder blades pulled together and your feet planted.
  • Use a spotter or safety arms for heavy sets.
  • Use collars on the bar and warm up with lighter sets first.

Common mistakes

  • Flaring the elbows out, which shifts the work to the chest.
  • Bouncing the bar off the chest.

Breathing

Inhale and brace as you lower the bar, exhale as you press.

Equipment needed

Barbell
Not owned Bench
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

See all