Close-Grip Barbell Bench Press

HOW TO DO IT

1. 1Lie flat on the bench with eyes under the bar.
2. 2Grip the barbell with hands spaced slightly narrower than shoulder width.
3. 3Unrack the weight and hold it directly over your upper chest.
4. 4Lower the bar slowly until it touches your lower chest.
5. 5Keep elbows tucked close to your torso throughout the descent.
6. 6Press the bar straight up until arms are fully extended.

COMMON MISTAKES

• Flaring elbows out wide instead of tucking them.
• Bouncing the bar off the chest for momentum.
• Using a grip that is too narrow and strains wrists.
• Lifting hips off the bench during the press.

TIPS

• Drive through the mid-foot to maintain full-body tension.
• Visualize pushing your hands together to activate the triceps.
• Maintain a slight arch in the lower back for stability.

SAFETY

• Use a spotter when lifting heavy loads near failure.
• Ensure wrist joints remain stacked directly under the bar.

DETAILS

Muscles

Triceps

Equipment

BarbellBench

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Bench press

Arms

Both

Hand orientation

Pronated (palms down / away)

Grip width

Close

Body position

Lying on the back

Bench angle

Flat