Close Grip Bench Press

This is essentially like flat bench press except your arms are narrower to work mainly your triceps.

Starting Position: Lie on a flat bench with your feet firmly planted on the ground. Your arms should be on the bar about 8-12 inches apart.

Performing the Exercise: Lower the bar slowly to your chest and explode the weight up. Keep your elbows in as you perform the lift.

What not to do

  • Do not bounce the bar off your chest
  • Do not lift your feet up from the ground


  • Keep your bottom on the bench (do not lift it)
  • Use a controlled motion when lifting the weight. Keep the bar balanced
  • Make sure you do a full rep going all the way to your chest

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