Close-Grip Barbell Bench Press
A bench press with a shoulder-width grip and elbows closer to your sides.
IntermediateBarbellBench
What you need
Flat bench and rack with safeties; arrange spotting help when needed.
How to do it
Lie on a bench and grip the bar around shoulder width.
Unrack, then bend your elbows to lower the bar toward your chest.
Keep your elbows near your ribs as the bar descends.
Press upward while keeping your feet planted and hips on the pad.
Keep in mind
- A close grip does not require your hands to touch.
- Lower the bar smoothly without bouncing.
Guide reference
This general guide summarizes the linked reference. Read the original for photos and additional guidance.
ACE — Close-grip bench press (opens in a new tab)Reference checked . Use a comfortable range of motion; stop if a movement hurts. A qualified trainer can help with your individual setup.