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Close Grip Bench Press exercise guide showing 4 movement steps using flat bench and barbell
Close Grip Bench Press exercise guide showing 4 movement steps using flat bench and barbell
Triceps4 steps•6s movement guide

Close Grip Bench Press exercise image and instructions

See how to do Close Grip Bench Press in a clear 4-step exercise image with concise instructions. Focus: triceps lateral head using flat bench and barbell.

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Read the detailed Close Grip Bench Press tutorial →

Short instructions

How to do Close Grip Bench Press

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Lie on the flat bench with eyes under the racked bar, plant the feet, set the shoulder blades down and back, and grip the bar around shoulder width with stacked wrists.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Lower under control

    Inhale, unrack with straight arms, and lower the bar toward the lower chest while keeping the forearms near vertical and the elbows close to the torso.

    Breathing: Inhale through the controlled return.

  3. 3

    Control the end position

    Pause lightly above or on the chest without bouncing, keeping the upper back tight, feet planted, and wrists over the forearms.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Drive back to the finish

    Exhale and press the bar upward and slightly back until the arms are straight without forceful elbow lockout, then stabilize before reracking.

    Breathing: Exhale through the effort.

Setup and safety note: Use the declared Close Grip Bench Press setup, maintain controlled joint alignment, and stop if the movement causes pain.

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