Strength Training · Bodybuilding · Powerlifting
Close-Grip Bench Press
The close-grip bench press is a barbell press performed with your hands about shoulder-width apart. It emphasizes your triceps while also training your chest and front shoulders.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Lie on the bench with your eyes beneath the bar, feet flat on the floor, and butt on the pad.
- Pull your shoulder blades together against the bench.
- Grip the bar evenly at about shoulder width with your thumbs wrapped around it.
- Unrack the bar to arm’s length above your shoulders.
- Lower the bar under control to your lower chest.
- Press the bar upward and slightly back until your elbows are straight above your shoulders.
- After your final rep, guide the bar into both rack hooks.
Form cues
- Keep your wrists over your forearms.
- Drive through your planted feet.
- Keep your butt on the pad.
- Exhale as you press.
Common mistakes
- Hands too close togetherWiden your grip slightly if your forearms angle inward at the bottom.
- Pinning elbows against your ribsLet your elbows track beneath the bar instead of squeezing them against your torso.
- Bouncing off your chestMake a gentle chest contact without using your rib cage to rebound the bar.
Safety
A failed rep can trap the bar on your chest or neck. Excessive load or an overly narrow grip can also strain your wrists, elbows, or shoulders.
- Use a capable spotter or safety arms positioned to catch the bar above your chest when you flatten your arch.
- Secure the plates with collars.
- Warm up with an empty bar before adding weight gradually.
- End the set if you lose control of the bar path.
If you have wrist, elbow, or shoulder pain during pressing, choose a pain-free alternative or seek advice from a physiotherapist before loading this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Lifting Belt (optional)
- Olympic Flat Bench
- Powerlifting Barbell
- Weight Plate
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3–4
- Target
- 6–10 reps
- Rest
- 2 min
Start lighter than your regular bench press, leaving about two good reps in reserve.