Bench Press - Close Grip (Barbell)

How to do it

1. Lie on the bench with your shoulder blades pulled together and your feet planted.
2. Grip the bar with your hands about shoulder width, not narrower.
3. Unrack and hold the bar over your shoulders.
4. Lower it to the base of your sternum with your elbows tucked close.
5. Press straight up to straight arms over your shoulders.

Key cues

• Hands about shoulder width
• Elbows tucked
• Touch low on the chest
• Wrists stacked
• Finish over the shoulders

Common mistakes

• Gripping too narrow
• Flaring the elbows
• Bending the wrists back under the bar
• Using the same weight as a regular bench press

Muscles worked

Primary

Triceps

Secondary

Chest and front delts

Equipment

Barbell, bench and squat rack.

Variations

• Bench Press (Barbell)

  Barbell · Chest, front delts · Push

• Bench Press (Dumbbell)

  Dumbbell · Chest, front delts · Push

• Bench Press (Smith Machine)

  Smith machine · Chest, front delts · Push

• Bench Press - Wide Grip (Barbell)

  Barbell · Chest, front delts · Push

Programs that use it

• nSuns 5/3/1 LP

References

1. StrengthLog: Close-Grip Bench Press
2. BarBend: Close-Grip Bench Press
3. Athlean-X: Close Grip Bench Press