Exercises / Upper arms / Barbell Close-Grip Bench Press

Barbell Close-Grip Bench Press

Barbell Close-Grip Bench Press: step-by-step technique, the muscles it works and a demo clip. Equipment: barbell. Level: beginner.

Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentbarbell
  • Levelbeginner
  • Forcepush
  • Typecompound
  • Body partupper arms
Primary muscles
triceps, chest
Secondary muscles
shoulders
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How to do it

  1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
  3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
  4. Pause for a moment when the barbell touches your chest.
  5. Push the barbell back up to the starting position, fully extending your arms.
  6. Repeat for the desired number of repetitions.

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