Close-Grip Bench Press

Technique

Lie on a bench and grip the barbell with your hands about shoulder-width apart. Lower the bar to your lower chest while keeping your elbows close to your body. Press back up, focusing on the triceps driving the movement. Avoid flaring the elbows.

Steps

1. Lie on the bench with your eyes beneath the bar and plant your feet firmly
2. Grip the bar about shoulder-width apart with your wrists stacked over your forearms
3. Unrack the bar and hold it above your chest with your arms extended
4. Lower the bar under control toward your lower chest while keeping your elbows close
5. Press the bar upward by extending your elbows and driving through your triceps

Common mistakes

• Using an excessively narrow grip that strains the wrists
• Flaring the elbows away from the torso
• Lowering the bar too high on the chest
• Letting the wrists bend backward under the bar

Variations

• Incline close-grip bench press
• Decline close-grip bench press
• Smith machine close-grip bench press
• Close-grip floor press

FAQ