Bench press (close grip) with barbell

Exercise overview

Primary muscle group: Chest

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 54

Average per rep (lbs)*: 119

Description: Lie with your back on a flat bench. The bar should be on the level of your eyes. Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be less than shoulder-width apart. Straighten your wrists when holding the barbell. Push the bar upwards until your arms are almost fully extended. Inhale as you lower the barbell to your chest. Exhale as you press the barbell back up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00015

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Grip Width: Ensure your grip is narrow but not too close. Aim for a hand position where your arms maintain a vertical alignment or your forearms are slightly tilted inwards when the bar is lowered to your chest. Typically, this is shoulder-width apart or slightly closer.
Elbow Position: Keep your elbows close to your body throughout the movement. This helps target your triceps more effectively and reduces stress on your shoulders.
Controlled Movement: Maintain control over the barbell throughout the exercise. Lower the bar slowly to your chest and press it back up with a steady and controlled motion. Avoid bouncing the bar off your chest.
Chest Engagement: Although this exercise primarily targets the triceps, ensure you press from your chest to engage the chest muscles slightly for stability and additional strength.
Breathing Technique: Inhale deeply as you lower the bar to your chest, and exhale forcefully as you press the bar back up. Proper breathing can enhance your performance and stability.
Shoulder Blades: Retract and depress your shoulder blades before and during the lift. This helps stabilize your upper body and provides a stronger base for pressing.
Consistent Practice: Regularly incorporate close grip bench presses into your workout routine to build strength and improve your technique over time.
Core Engagement: Keep your core muscles engaged throughout the exercise to maintain stability and prevent lower back strain.
Spotter or Safety Measures: If lifting heavy, it’s beneficial to have a spotter or use safety pins in a power rack to ensure safety during the exercise.
Warm-Up: As with any exercise, ensure you properly warm up your muscles and joints to prevent injury and improve performance during your sets.

Exercise overview

Exercise tips and tricks

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