Close-Grip Bench Press

Triceps, ChestBarbell

Basic horizontal pressing exercise lying flat to build the triceps and chest. A narrow grip shifts the primary focus onto the back of the arms. Performed with a barbell, it demands strict control over the bar path.

How to do it

1Lie on the bench, plant your feet firmly on the floor, and keep your shoulder blades and glutes pressed down.

2Grip the bar about shoulder-width apart and unrack it.

3Inhale as you smoothly lower the bar to your lower chest, keeping your elbows close to your body.

4Do not bounce the bar off your chest.

5Exhale as you press the bar back up to full elbow extension.

Common mistakes

Gripping the bar too narrow, which overloads the wrist joints without adding any muscle benefits.

Flaring your elbows out wide, shifting load onto your shoulder joints and cutting triceps work.

Lifting your glutes off the bench during the press, creating unnecessary lumbar pressure.

Breathing

Inhale as you lower the bar to your chest; exhale as you press it back up.

Make it harder or easier

To scale down, reduce the bar weight or use a lighter barbell; to scale up, perform reps with a paused slowdown at the bottom.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.