Close Grip Bench Press

Exercise Tips

  • Perform exercise with a spotter
  • Keep your back flat on the bench
  • Do not touch the bar to your chest

Close Grip Bench Press

This exercise targets your middle chest and provides a low cardio benefit. It also works your shoulders and triceps.

Muscle Group

Pectoralis Major (Middle Chest), Deltoids (Shoulders), Triceps


2 Days a Week to
3 Days a Week


Free Weight Flat Bench, Barbell

Cardiovascular Benefit


Muscle Group: Pectoralis Major (Middle Chest), Deltoids (Shoulders), Triceps

Equipment: Free Weight Flat Bench, Barbell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Middle Chest

Starting Position: Lie on the bench, face up with your knees bent and feet flat on the floor. Lift the barbell off the rack and hold it about 3 inches off your chest with an overhand grip. Your hands should be about 12 inches apart.

  1. 1 Exhaling, lift the
    bar directly over your chest in an explosive
    manner, keeping your elbows close by your sides.
  2. 2 Inhale and slowly the bar back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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