Close-grip bench press

Main muscle🎯 Triceps
Equipment🧰 Barbell
Area💪 Arms
step by step6

How to do it step by step

  1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
  3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
  4. Pause for a moment when the barbell touches your chest.
  5. Push the barbell back up to the starting position, fully extending your arms.
  6. Repeat for the desired number of repetitions.

Similar exercises

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Before you load the bar

Start with no weight, or very light, until the movement feels automatic. If you feel joint pain (not muscle burn), stop. This is informational content and does not replace a coach or a healthcare professional.

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