Close-Grip Barbell Bench Press

Close-Grip Barbell Bench Press - Exercise Guide

Step 1

Lie on your back on a flat bench.

Step 2

Extend your arms forward to reach and hold the barbell with both hands. Use a close grip and your hands should be shoulder width away from each other.

Step 3

Lift the barbell off the rack and let it hover directly over your chest. Your arms must be extended and elbows locked. This is your starting position.

Step 4

Slowly lower the barbell until it almost touches your middle chest. Keep your elbows close to your torso and inhale as you do this.

Step 5

Pause for a moment then slowly lift the barbell up until you’re back to your starting position. Exhale as you do this.

Step 6

Lock your elbows once the barbell is at the top of your movement then pause for a moment before proceeding with your next repetition.

Step 7

Repeat until the recommended amount of repetitions is achieved.

Step 8

Place the bar back in the rack once you are finished.