Tutorial: Barbell close-grip bench press Tutorial: Barbell close-grip bench press

Barbell close-grip bench press

Target: Triceps, chest, shoulders

Form tips:

• If a close grip is too difficult or uncomfortable, place your hands at shoulder width – this will still work your triceps, while helping you to balance the bar.
• Keep your chest up to ensure you're working the correct muscles.
• Engage your core to support your lower back.
• Firmly plant your feet under your knees and drive your knees out to help engage your glutes and stabilize your body.
• If you are a beginner, close your fists when gripping the bar so it doesn't slip.

Modification – Barbell flat bench press:

• If a close grip causes strain in your shoulders or elbows, a bench press uses a wider grip to work the same muscles.