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Close Grip Bench Press

How to do it step by step, and the muscles it works.

Body part
Chest
Equipment
Barbell
Type
Compound
  1. Close Grip Bench Press, position 1 of 2Position 1 of 2
  2. Close Grip Bench Press, position 2 of 2Position 2 of 2
Everkinetic, CC BY-SA 4.0

How to do it

  1. Lie on a flat bench with your eyes under the bar and your feet flat on the floor.
  2. Grip the bar about shoulder-width apart and unrack it over your shoulders with straight arms.
  3. Lower the bar to your lower chest, keeping your elbows tucked close to your sides.
  4. Press back up to straight arms, keeping your wrists stacked directly over your elbows.
  5. Wrap your thumbs around the bar and use a spotter or a rack with safety arms when you go heavy.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

Also known as

Bench Press - Close Grip (Barbell) · Narrow Grip Bench Press · Close Grip Barbell Bench Press · Close Grip Bench Press (Barbell)

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