At a glance
| Equipment | Barbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Horizontal push |
| Primary muscle | Triceps |
| Also works | Chest, Front Deltoids |
The movement, step by step.
- Lie on a bench inside a rack with safeties or a spotter. Set feet firmly and grip around shoulder-width, adjusting for wrist comfort.
- Unrack and position the bar above the shoulders with wrists stacked over the forearms.
- Lower toward the lower chest with elbows staying closer to the torso than in your standard bench press.
- Press to straight arms while keeping the upper back against the bench, then rerack with control.
Technique cues
- Choose a hand width that keeps the wrists straight.
- Let elbows bend without pinning them unnaturally to the ribs.
- Keep the same light, controlled touch each rep.
Common mistakes
- Bringing the hands so close that wrists bend outward.
- Flaring elbows late and losing the bar path.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Close Grip Bench Press | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Barbell - Close-Grip Bench Press, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.