Arms / Intermediate / Compound (multi-joint)

Close-Grip Bench Press

A flat barbell press with a narrow grip that emphasizes the triceps along with the chest.

At a glance

Primary

Triceps, Chest

Secondary

Front delts

Equipment

Barbell, Bench

Movement pattern

Horizontal push, Elbow extension

Level

Intermediate

Type

Arms, Compound (multi-joint)

Loads the wrist, elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on a flat bench and grip the bar with hands about shoulder-width apart or slightly narrower.
2. Unrack the bar and hold it over your chest with arms straight.
3. Lower the bar to your lower chest, keeping the elbows tucked close to your sides.
4. Press the bar back up to full extension.

Tips

• Do not grip too narrowly; it strains the wrists.
• Keep the elbows tucked.

Common mistakes

• ✗ Elbows flared straight out at 90°.

  Why it hurts: The upper arm jams into the front of the shoulder, a common cause of shoulder impingement and pec strain.

  ✓ Instead: Tuck the elbows to about 45–70° from the body and lower the bar to the lower chest.

• ✗ Bouncing the bar off the chest.

  Why it hurts: The impact can bruise the sternum and the rebound puts a sudden load on the shoulders.

  ✓ Instead: Lower under control, touch lightly and press.

• ✗ Shoulders rolling forward off the bench.

  Why it hurts: Without a stable shoulder blade base, the front of the shoulder takes the load.

  ✓ Instead: Pull the shoulder blades back and down before unracking and keep them pinned.

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