Exercises

Close-grip bench press

A shoulder-width grip adds a pressing exercise for the triceps, chest and front shoulders.

Close-grip bench press with a shoulder-width grip, supported head and feet, and a spotter ready behind the bench.

Barbell · Flat bench and rack

Source: PureGym · Close Grip Bench Press

Step by step

  1. Set up the bench and safeties. Lie with feet planted and shoulder blades supported.
  2. Grip about shoulder width apart with thumbs around the bar, then unrack above your shoulders.
  3. Lower toward the middle to lower chest, keeping wrists above elbows and upper arms near your sides.
  4. Press the bar back up with control. Keep your buttocks on the bench and re-rack after the set.

Common mistakes

  • Gripping so narrowly that the wrists bend awkwardly.
  • Bouncing the bar or flaring the elbows wide.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.