Triceps Intermediate
Close Grip Bench Press
Barbell · Bench
Abstract movement graphic. Follow the written steps below.
How to perform
Lie on a bench with feet planted and grip the bar around shoulder width.
Unrack with a spotter or safeties set and hold the bar above your chest.
Lower toward your lower chest while keeping elbows relatively close to your sides.
Press upward without lifting your hips or letting the wrists fold backward.
Key cues
- A close grip does not mean hands touching.
- Keep the forearms under the bar.
- Lower to a consistent point.
Common mistakes
- Using an extremely narrow grip.
- Bouncing the bar to start the press.
- Letting the elbows flare suddenly near the bottom.
Alternatives
Other ways to move.
Related options with different demands. Choose the one that fits your equipment and experience.