Close-Grip Barbell Bench Press
Close-Grip Barbell 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
- Bench
Lie on a flat bench with feet planted and shoulder blades stable against the pad.
- Grip
Grasp the bar about shoulder-width with thumbs wrapped around it.
- Unrack
Extend both elbows together and balance the bar above your chest and shoulders.
- Lowering path
Inhale, bend your elbows close to your torso and lower the bar to your mid-to-lower chest.
- Pause
Briefly establish control without bouncing the bar off your chest.
- Press
Exhale and extend your elbows with your triceps to raise the load back to the same shoulder line.
- Rerack
At the end of the set, guide the bar to both hooks with your arms extended.
Key technique points
- Do not bring your hands together.
- Maintain a close elbow path.
- Keep your wrists above your elbows.
- Do not bounce off your chest.
- Maintain hip contact.
- Rerack with balance.
Common mistakes
Overly narrow grip
Do not press your hands together and bend your wrists; set the close grip around shoulder-width.
Flaring the elbows
Do not fling your elbows outward as you raise the load; maintain triceps emphasis with a comfortable, close upper-arm path.
Lowering to the abdomen
Do not shift the descent far below your lower chest to keep your elbows close; align your forearms under the bar.
Bouncing off the lower chest
Do not strike your body for elastic rebound; reverse direction with muscular control.
Lifting the hips
Do not lose pelvic contact with the bench during the press; use stable foot and upper-back support.
Reracking with bent arms
Do not reach a heavy bar low toward the hooks; first achieve a balanced extended position at the top.
Frequently asked questions
Close-Grip Barbell Bench Press: why is “Overly narrow grip” a mistake?
Do not press your hands together and bend your wrists; set the close grip around shoulder-width.
Close-Grip Barbell Bench Press: why is “Flaring the elbows” a mistake?
Do not fling your elbows outward as you raise the load; maintain triceps emphasis with a comfortable, close upper-arm path.
Close-Grip Barbell Bench Press: why is “Lowering to the abdomen” a mistake?
Do not shift the descent far below your lower chest to keep your elbows close; align your forearms under the bar.
Close-Grip Barbell Bench Press: why is “Bouncing off the lower chest” a mistake?
Do not strike your body for elastic rebound; reverse direction with muscular control.
Close-Grip Barbell Bench Press: why is “Lifting the hips” a mistake?
Do not lose pelvic contact with the bench during the press; use stable foot and upper-back support.
Close-Grip Barbell Bench Press: why is “Reracking with bent arms” a mistake?
Do not reach a heavy bar low toward the hooks; first achieve a balanced extended position at the top.
What should I focus on when doing Close-Grip Barbell Bench Press?
Do not bring your hands together. Maintain a close elbow path. Keep your wrists above your elbows. Do not bounce off your chest. Maintain hip contact. Rerack with balance.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.