Close Grip Bench Press

5. Close Grip Bench Press

Close Grip Bench Press
Equipment required
Barbell, Bench
Main muscles
Secondary muscles
Anterior deltoids and Chest

Starting position

Lying on the bench, your feet flat on the floor. Grasp the bar with a pronation grip, hands slightly tighter than shoulder width.


Unhook the bar and slowly lower it to the lower part of your chest. Then push the load upwards until your arms are straight.

During the whole movement:

  • Keep your elbows pressed against your body to put maximum strain on your triceps and protect your elbow joint.
  • Keep your shoulders flat against the bench.