Close-grip Bench Press
Close-grip Bench Press is a resistance exercise – compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Resistance exercise – compound chest press
Exercise technique
- Rack
Set the safety arms at the flat bench and position your eyes beneath the bar.
- Close grip
Take an overhand grip around shoulder width; do not place your hands together.
- Support
Plant your feet and rest your shoulder blades and hips on the pad.
- Unrack
Lift the bar from the hooks with both arms and stabilize it over your shoulders.
- Lower
Bend your elbows close to your torso and lower the bar toward your lower chest.
- Press
Exhale and extend your elbows to raise the bar, keeping your wrists over your elbows.
- Rerack
Balance the final repetition first, then place the bar on both hooks together.
Key technique points
- Start with shoulder-width grip spacing.
- Do not narrow your hands unnecessarily.
- Keep your elbows comfortably close.
- Direct the bar toward your lower chest.
- Keep your wrists straight under load.
- Keep your hips on the pad.
Common mistakes
Grip too narrow
Do not place your hands together and bend your wrists sideways; preserve triceps emphasis with a grip near shoulder width.
Flaring the elbows
Do not spread your elbows to a wide bench-press angle on the descent; keep your upper arms on a comfortably close path.
Moving toward the abdomen
Do not lower the bar too far just to keep your elbows close; maintain both a lower-chest path and vertical forearms.
Lifting the hips
Do not bridge through your lower back to pass the sticking point; support your torso through foot and shoulder-blade contact.
Bouncing the bar
Do not hit your lower chest to gain rebound speed; maintain muscular control when reversing.
Collapsing the wrists
Do not let the bar fall toward your fingers in the close grip; keep the heels of your palms over your elbows.
Frequently asked questions
Close-grip Bench Press: why is “Grip too narrow” a mistake?
Do not place your hands together and bend your wrists sideways; preserve triceps emphasis with a grip near shoulder width.
Close-grip Bench Press: why is “Flaring the elbows” a mistake?
Do not spread your elbows to a wide bench-press angle on the descent; keep your upper arms on a comfortably close path.
Close-grip Bench Press: why is “Moving toward the abdomen” a mistake?
Do not lower the bar too far just to keep your elbows close; maintain both a lower-chest path and vertical forearms.
Close-grip Bench Press: why is “Lifting the hips” a mistake?
Do not bridge through your lower back to pass the sticking point; support your torso through foot and shoulder-blade contact.
Close-grip Bench Press: why is “Bouncing the bar” a mistake?
Do not hit your lower chest to gain rebound speed; maintain muscular control when reversing.
Close-grip Bench Press: why is “Collapsing the wrists” a mistake?
Do not let the bar fall toward your fingers in the close grip; keep the heels of your palms over your elbows.
What should I focus on when doing Close-grip Bench Press?
Start with shoulder-width grip spacing. Do not narrow your hands unnecessarily. Keep your elbows comfortably close. Direct the bar toward your lower chest. Keep your wrists straight under load. Keep your hips on the pad.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.