How to Do Close-Grip Bench Press: Step by Step
- Grip bar shoulder-width or slightly narrower
- Lower bar to lower chest, elbows close to body
- Press up to lockout
- Keep shoulder blades retracted
Common Mistakes to Avoid
- Grip too narrow — stresses wrists
- Flaring elbows
- Bouncing off chest
Close-Grip Bench Press Tips
- Focus on the mind-muscle connection — think about the target muscle working
- Control both the lifting and lowering phases for maximum muscle activation
- Use a tempo of 2 seconds up, 1 second pause, 2 seconds down for best results
Muscles Worked
tricepschest
Equipment
barbell, bench
Tracking
Count reps