Close-grip bench
- Lie on a flat bench and grip the barbell with an overhand grip, hands slightly closer than shoulder-width apart. Unrack the bar directly above your chest.
- Lower the bar slowly to your chest, keeping your elbows tucked close to your sides throughout the movement.
- Press the bar straight back up to the starting position until your arms are fully extended.
Tips
- Keep your grip just inside shoulder-width so your forearms remain close to vertical as you lower and press the bar.
- As you press, drive the bar in a straight vertical path rather than letting it drift toward your face or hips.
- Before unracking, plant your feet flat on the floor and press your upper back firmly into the bench to give yourself a stable base throughout the set.
Common mistakes
- Letting the elbows flare out wide to the sides instead of staying tucked close to the torso, which changes the movement away from the intended triceps-focused pattern.
- Gripping the bar too narrow, well inside shoulder-width, places excessive stress on the wrists and makes it harder to control the bar path.
- Bouncing the bar off the chest at the bottom of the rep instead of maintaining control through the full lowering phase.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
