How to perform Barbell Bench Press Close Grip with proper form
Setup
- Equipment: Use a standard flat bench and a barbell.
- Positioning: Lie flat on the bench with your back supported and feet firmly on the ground. Ensure your body is centered.
- Grip: Grasp the barbell with a close grip (about shoulder-width apart) using an overhand grip (palms facing away).
Execution
- Starting Position: Lift the barbell off the rack with extended arms, keeping it directly above your chest.
- Lowering the Bar: Inhale and lower the bar slowly towards your chest, keeping your elbows tucked in closer to your body (approximately a 45-degree angle).
- Depth: Lower the bar until it lightly touches your chest.
- Pressing: Exhale and push the barbell back up to the starting position, fully extending your arms without locking the elbows.
Tips for Proper Form
- Engage Core: Keep your core tight to maintain stability.
- Foot Position: Keep your feet flat on the ground to avoid lifting your hips.
- Controlled Movement: Perform the movement in a controlled manner, avoiding bouncing the bar off your chest.
- Spotter: Use a spotter if lifting heavy to ensure safety.
Key Points
- Maintain a neutral wrist position.
- Keep your head, shoulders, and buttocks on the bench throughout the movement.
- Focus on triceps engagement for effective results.
Exercises

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back

Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest