Barbell Close-Grip Bench Press

oec:barbell-close-grip-bench-press

A flat barbell bench press performed with a shoulder-width grip to shift emphasis onto the triceps and anterior deltoids.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Close-Grip Bench Press, CGBP, Narrow-Grip Bench Press, Bench Press Narrow Grip, close grip bench

How to do it

Lie flat on the bench with your eyes directly under the racked barbell.
Plant your feet firmly on the floor and retract your shoulder blades into the bench.
Grasp the bar with a full, pronated grip roughly shoulder-width apart, ensuring your hands are far enough apart to prevent excessive wrist strain.
Unrack the barbell and establish full elbow lockout over your lower chest and shoulders.

Inhale, brace your core, and lower the bar in a controlled path toward the lower sternum.
Keep your elbows tucked at roughly a 30 to 45-degree angle relative to your torso as the bar descends.
Touch the lower chest lightly without bouncing the weight.
Drive forcefully through your palms to press the bar straight up to lockout, exhaling past the sticking point.

Inhale deeply and hold your breath to brace before lowering the bar, then exhale forcefully as you press past the sticking point near the top.

Gripping the bar with hands too close together, placing severe torque on the wrists and elbows.: Set your grip approximately shoulder-width apart so your forearms remain nearly vertical at the bottom.
Flaring the elbows out wide during the press.: Tuck the elbows toward your torso at roughly a 30- to 45-degree angle to keep the load on the triceps and spare the shoulders.
Bouncing the bar aggressively off the sternum.: Lower the bar under control and make gentle contact with the chest before initiating the press.

This record: CC-BY-SA-4.0.