- Lie back on a flat bench. Make sure your back is against the bench. Grab the barbell with an overhand (palms above the bar) shoulder-width grip or slightly less (not too close otherwise you could lose balance and hurt yourself) and put the barbell over you with your arms almost stretched.
- Slowly lower the barbell until it reaches your middle chest.
- Hold this position for one second then raise the barbell back to the starting position.
Close-grip barbell bench press
Execution instructions
Important tips
If you are a beginner, ask someone to assist you or use light weights.
Stimulated muscles
Primary muscles
Triceps
Secondary muscles
Shoulders
Chest
Alternative exercises
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