How To Do a Close-Grip Barbell Bench Press

Step-by-step Instructions

Here is what you need to do...
Step 1

Type of Exercise- Strength/ Power Muscles worked- Triceps-primary: Shoulders, chest (inner)- Secondary Type of Movement- Compound Equipment Used- Barbell- Barbell Bench

Step 2

Lie on a flat bench and grasp the bar with a supinated grip (overhand) about shoulder width apart (your grip can be slightly more narrow than shoulder width if you choose- but no more). Lift the bar from the bench and hold it in front of your chest. The barbell should be lined up near the middle chest.

Step 3

Inhale and lower the barbell in a controlled manner until it reaches near the middle chest area. Avoid flaring your elbows out, but keep them near your sides. This emphasis's the focus on the triceps opposed to the shoulders and chest.

Step 4

After a brief pause at the bottom position- forcefully push the barbell towards the starting position- ensuring to breath out as you push to the top. Make sure to emphasize the pushing movement in the triceps.

Step 5

Repeat for the desired number of reps and rack the weight. A beginner should only use only 10 lbs on each side of the bar to make sure form is correct before increasing weight

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Common ways to cheat/ cautions- Make sure you do not grip the barbell too closely- all this will lead to is sore wrists and major instability as you bring the weight down to your middle chest. A shoulder width or slightly more narrow than shoulder width grip is best to target the triceps. Focus on pushing with the triceps, and not with additional muscles such as chest, legs, or an arched back.

Stuff You'll Need

Suggested Further Reading

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