Chest exercise

Close Grip Bench Press

How to do the Close Grip Bench Press with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Lie flat on the bench and grip the bar with your hands shoulder-width apart. They can be slightly closer than that, but don’t move them too close together or the set-up will become unstable and you’ll risk an injury to your wrists. Lift the bar with assistance from the rack,…
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Illustration showing the Close Grip Bench Press
Targets

Muscles worked

Chest muscle Chest Primary Triceps muscle Triceps Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Barbell Barbell Flat bench Flat bench
Technique

How to do the Close Grip Bench Press

  1. 1 Lie flat on the bench and grip the bar with your hands shoulder-width apart.
  2. 2 They can be slightly closer than that, but don’t move them too close together or the set-up will become unstable and you’ll risk an injury to your wrists.
  3. 3 Lift the bar with assistance from the rack, arms locked, and hold the bar straight over you.
  4. 4 Inhale and slowly bring the bar down toward your chest, keeping your elbows close to your body for the entire exercise.