Close grip bench press: how to do it

Name: Close grip bench press: how to do it
Uploaded: 2026-10-12T13:35:02Z
Duration: PT4.8S
Description: Lower the bar toward your lower chest with your elbows close to your body, then press up until your arms are straight.

1 of 3

Grip the bar shoulder-width

Starting position
Lie on the bench with your feet on the floor, pull your shoulder blades together and grip the bar about shoulder-width apart.
The movement
Lower the bar toward your lower chest with your elbows close to your body, then press up until your arms are straight.

Most common mistake

Don't grip the bar too narrowly, keep your hands about shoulder-width apart and your wrists straight.

Full guideClose grip bench pressMuscles, equipment and what to swap it for →

Want it in a programme?

Tell BIP your goal and your equipment, and BIP builds a week with sets, reps and rest worked out. You log your weights as you train and watch yourself get stronger. The first week is free.

Create a programme →