Barbell Close Grip Bench Press

Muscle Group




  • Grip the weight at shoulder-width
  • Keep your shoulder blades pinched together, packed tightly and retracted
  • Create a comfortable arc with the upper back while digging it in the bench, moving pressure away from your lower back while keeping your core and hips tight
  • Don't look up or down, keep your head and neck in a neutral position by looking straight
  • Starting position of the weight should be right above the collar bone
  • Lower the weight in a controlled fashion, let it touch the lower part of the chest
  • Make an arrow with your arms (45-70 degrees angle) and body, not a T, with elbows tucked in throughout the movement without flaring it out to keep your shoulders safe
  • Elbows exactly under the weight, throughout the movement with forearms at 90 degrees to the ground
  • Press the weight back up with your fists up, not letting the hand bend backwards, in a slanting backward position to collar bone