Close-Grip Bench Press

Muscles Worked

How to Perform

1. 1

   Lie flat on a bench with your eyes under the bar. Grip the barbell at shoulder-width or just inside — close enough to emphasize triceps without straining wrists.

2. 2

   Unrack the bar and hold it over your mid-chest with arms fully extended.

3. 3

   Lower the bar to your lower chest, keeping your elbows tucked tight to your sides at roughly 30 degrees from your torso.

4. 4

   Press back up in a straight line, focusing on extending through the elbows. Squeeze your triceps hard at lockout.

Common Mistakes

• Flaring the elbows to 90 degrees, which places excessive stress on the shoulder joint. Keep them at 45-75 degrees.

• Bouncing the bar off the chest instead of pausing briefly at the bottom. Touch-and-go is fine, but bouncing risks rib and sternum injuries.

• Lifting the hips off the bench to get extra drive. This reduces the range of motion and defeats the purpose of the exercise.

Pro Tips

• Cue: "Bend the bar" — try to bend the barbell into a U-shape with your hands. This automatically engages your lats and tucks your elbows into a safer position.

• Pause for a half-second at the chest before pressing. Eliminating the bounce forces your muscles to generate more force and builds strength off the chest.

Related Exercises