Strength

Barbell Close Grip Bench Press

Barbell Close Grip Bench Press targets your chest and arms, enhancing strength and endurance. It involves a controlled, fast press-up motion from near the chest, promoting a defined upper body.
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Barbell Close Grip Bench Press instructions
Step-by-step instructions
1
Sit on a bench and grab the barbell using a close, overhand grip - hands should be positioned shoulder-width apart.
2
Lie on your back and lift the bar from the rack, holding it straight over your chest.
3
Lower the bar down towards your body, aiming for the middle of your chest.
4
Keep your elbows close to your side throughout the movement to protect your shoulders.
5
Push the bar back up until your arms are fully extended, focusing on using your chest muscles to lift the weight. Then, slowly lower and repeat.
Sit on a bench and grab the barbell using a close, overhand grip - hands should be positioned shoulder-width apart.
Lie on your back and lift the bar from the rack, holding it straight over your chest.
Lower the bar down towards your body, aiming for the middle of your chest.
Keep your elbows close to your side throughout the movement to protect your shoulders.
Push the bar back up until your arms are fully extended, focusing on using your chest muscles to lift the weight. Then, slowly lower and repeat.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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