Close-Grip Bench Press.

How to do it.

1. Step 01

   Lie on a flat bench with your feet flat on the floor.

2. Step 02

   Grasp the barbell with an overhand grip, hands slightly inside shoulder-width.

3. Step 03

   Unrack the bar and hold it directly over your chest.

4. Step 04

   Lower the bar slowly towards your lower chest or upper abdomen.

5. Step 05

   Keep your elbows tucked close to your body.

6. Step 06

   Press the bar back up to the starting position, extending your arms fully.

Pro cues.

• Maintain a controlled descent to protect your elbows.

• Avoid flaring your elbows out wide.

• Focus on triceps contraction at the top of the movement.

Questions, answered.

What is the Close-Grip Bench Press?

A compound pressing exercise that emphasizes the triceps while also engaging the chest and front deltoids.

What muscles does the Close-Grip Bench Press work?

The Close-Grip Bench Press primarily works your triceps. It also recruits your chest and front delts as secondary movers.

What equipment do I need for the Close-Grip Bench Press?

You need a barbell and a bench to perform the Close-Grip Bench Press.

How many sets and reps should I do for the Close-Grip Bench Press?

A typical prescription for the Close-Grip Bench Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Close-Grip Bench Press good for beginners?

The Close-Grip Bench Press is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.