Close-grip bench press
Triceps · Barbell · also chest and shoulders
Set up
A barbell on a flat bench with a rack. A spotter, or safety bars set just below your chest.
Steps
- Lie on the bench with your eyes under the bar and your feet flat on the floor.
- Grip the bar with hands about shoulder-width apart and lift it off the rack.
- Lower the bar slowly to your lower chest, elbows close to your sides.
- Press it back up until your arms are straight.
Keep in mind
- Elbows tucked in close to your body
- Wrists straight, stacked over your elbows
- Touch your chest lightly; don't bounce
Common mistake
Gripping so narrow that your wrists bend. Hands about shoulder-width apart is close enough.
Safety
Use a spotter (a helper who stands behind you), or a rack with safety bars set just below your chest.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.