1 / 10
horizontal push
Close-Grip Bench Press
Search GoogleClose-Grip Bench Press is a intermediate horizontal push exercise using barbell and flat bench. It primarily trains triceps and chest. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- triceps, chest
- Secondary
- shoulders
- Equipment
- barbell, flat bench
- Mechanic
- compound
Setup
- — Prepare the flat bench and clear the movement area.
- — Set your stance, grip, and starting position before beginning close-grip bench press.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Use a shoulder-width grip and keep the elbows close without forcing them inward.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the horizontal push.
- — Use a shoulder-width grip and keep the elbows close without forcing them inward.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo close-grip bench press
Regressions
- — Supported or reduced-range close-grip bench press