Master the Close-Grip Bench Press like Joe DeFranco for Seriously Strengthening Your Workout Game

Joe DeFranco, a renowned strength and conditioning coach, and owner of DeFranco’s Gym in East Rutherford, NJ, has dedicated his career to training elite athletes, including martial artists, NFL players, and WWE superstars. Recently, he shared valuable insights on Instagram about the common pitfalls in strength training, particularly focusing on bench press techniques. DeFranco emphasizes the importance of proper form, especially during the “close grip” bench press, and how it can significantly impact an athlete’s performance and prevent injuries. Here’s what you need to know.

“The close grip bench press is a top-tier exercise for targeting the triceps,” DeFranco stated while demonstrating the technique to his 178,000 followers on Instagram. “However, many lifters end up performing it incorrectly, which lowers its effectiveness. Avoid these frequent mistakes to truly benefit from the exercise.”

Avoid this Common Mistake With Triceps Biased Bench Presses

DeFranco pointed out that “most lifters grip the barbell too closely,” with their thumbs nearly touching. “This excessive grip might seem like it enhances triceps engagement, but in reality, it puts unnecessary strain on your wrists and elbows,” he cautioned. Instead of maximizing gains, this incorrect form can lead to discomfort and injury.

Fortunately, DeFranco proposes a better alternative. “In my programs, I recommend ‘narrow grip’ bench presses rather than traditional close grips,” he revealed, outlining an approach that prioritizes both the triceps’ effectiveness and joint safety.

How to Perform Narrow Grip Bench Presses to Avoid Joint Stress

To perform the narrow grip bench press correctly, DeFranco advises using a grip that positions your index fingers on the smooth part of the barbell. “Keep the rest of your fingers wrapped around the textured area,” he demonstrated. “This width helps target the triceps effectively without overloading your wrists, elbows, and shoulders.” By isolating the triceps, you’ll ensure that you are placing the focus on the right muscles while also minimizing injury risks. “Try incorporating this method into your routine to develop strong, well-defined triceps that stand out,” he encouraged. After all, achieving impressive, horseshoe-shaped triceps is a goal worth striving for!