Close-Grip Bench Press
- Pro
- Intermediate
- Gym
The close-grip bench press is a barbell press done lying on a flat bench with your hands set about shoulder-width apart and your elbows tucked on the way down. Keeping the grip narrow shifts more of the load onto the triceps while the chest still assists. Intermediate lifters use it in the gym for weight and reps, as a main lift or a finisher after wider-grip pressing.
- Muscles
- Triceps, Chest
- Equipment
- Barbell, Bench
- Logged as
- Weight and reps
How to
- Lie on the bench and grip the bar about shoulder-width.
- Unrack and lower the bar to your lower chest, elbows tucked.
- Keep your wrists stacked over your elbows.
- Press back up, finishing with straight arms.
Form cues
- Plant your feet flat for a stable base.
- Exhale sharply as you press the bar up.
- Keep your shoulder blades pinned to the bench.
Common mistakes
- Hands creep in too close together. Set your grip about shoulder-width apart.
- Elbows flare out to the sides. Keep your elbows tucked close to your ribs.
- Bar bounces off the chest. Pause briefly at your chest each rep.
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