How to Do Close-Grip Bench Press

Close-Grip Bench Press is a triceps exercise using barbell and bench, listed as intermediate in the A90 Training Club catalogue.

Also known as Close Grip Bench Press, Close-Grip Barbell Bench Press.

Primary muscle

Triceps

Equipment

Barbell, Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Close-Grip Bench Press

  1. 01Lie on the bench and grip the barbell with hands roughly shoulder-width apart or slightly narrower.
  2. 02Inhale and lower the barbell toward the lower sternum while keeping the elbows close to the ribcage.
  3. 03Touch the barbell lightly to the chest without bouncing the weight off the ribs.
  4. 04Exhale and drive the barbell upward by extending the elbows until they reach full lockout.
  5. 05Ensure the wrists remain neutral and directly stacked above the elbows during the ascent.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Close-Grip Bench Press

Primary Stabiliser Inactive

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Primary movers

  • Triceps Straightens the elbow to push weight away.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Retract the shoulder blades into the bench and keep the elbows tucked at a 45 degree angle to the ribs to protect the shoulder joint.

Same coaching engine used inside the A90 app

05 / FAQ

Close-Grip Bench Press questions

What muscles does Close-Grip Bench Press work?

Close-Grip Bench Press is catalogued as a triceps exercise in A90 Training Club, with the triceps as its primary muscle group.

How do you do Close-Grip Bench Press correctly?

Lie on the bench and grip the barbell with hands roughly shoulder-width apart or slightly narrower. Inhale and lower the barbell toward the lower sternum while keeping the elbows close to the ribcage. Touch the barbell lightly to the chest without bouncing the weight off the ribs. Exhale and drive the barbell upward by extending the elbows until they reach full lockout. Ensure the wrists remain neutral and directly stacked above the elbows during the ascent.

What is the A90 coach tip for Close-Grip Bench Press?

Retract the shoulder blades into the bench and keep the elbows tucked at a 45 degree angle to the ribs to protect the shoulder joint.

Is Close-Grip Bench Press suitable for beginners?

Close-Grip Bench Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Close-Grip Bench Press?

Close-Grip Bench Press uses barbell and bench.

A90 Intelligence

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A90 Intelligence programmes close-grip bench press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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