Close Grip Bench Press
Learn how to do close grip bench press with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do close grip bench press
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Close Grip Bench Press: muscles worked
Primary focus: triceps. Supporting muscles: Chest.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do close grip bench press?
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
What muscles does close grip bench press work?
Close Grip Bench Press primarily trains the triceps, with the chest contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for close grip bench press?
Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position.
What can I do instead of close grip bench press?
Related options include Close-Grip Barbell Bench Press, Smith Machine Close-Grip Bench Press, Close-Grip Push-Up. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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