Barbell Flat Bench Press Close-Grip

How to do the Barbell Flat Bench Press Close-Grip

1. 01

   Lie flat on a bench with your eyes under the barbell.

2. 02

   Grip the barbell with hands placed slightly inside shoulder-width.

3. 03

   Plant your feet firmly on the floor and brace your core.

4. 04

   Unrack the bar and lower it toward your mid-chest.

5. 05

   Keep your elbows tucked close to your body.

6. 06

   Press the barbell upward until your arms are fully extended.

7. 07

   Repeat for the desired number of reps.

Cues that matter

• Avoid flaring your elbows outward.
• Do not bounce the bar off your chest.
• Maintain upper-back tension throughout the lift.

Muscles worked

Primary

Triceps

Supporting

Shoulders

Supporting

Chest

What you need

Benches

Flat Bench

Bars

Barbell

Frequently asked