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Close-Grip Bench Press
How to do the Close-Grip Bench Press with good form: step-by-step technique, the muscles it works (triceps), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Triceps
- Secondary
- Chest, Delts
How to do it
- Lie flat on the bench, feet planted firmly on the floor.
- Grip the barbell with a pronated grip about shoulder-width apart, or slightly narrower.
- Unrack the bar and hold it directly over your chest with arms fully extended.
- Lower the bar slowly to your lower chest, keeping your elbows tucked very close to your torso.
- Touch the bar lightly to your chest without bouncing.
- Press the bar back up to the starting position, focusing on locking out the triceps forcefully.
Coaching cues
- Tuck the elbows tight to the ribs
- Grip shoulder-width, no narrower
- Lockout hard
Common mistakes
- Using a grip that is too narrow (hands touching), which destroys the wrists without adding triceps activation
- Flaring the elbows out, turning it back into a standard chest press
- Bouncing the bar off the ribcage
Equipment and setup
Flat bench, barbell, weight plates
Flat bench positioned securely inside a rack.
Also known as: CGBP
Track your Close-Grip Bench Press in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
