Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Triceps Muscle Anatomy Diagram

Close Grip Chest Press Instructions

  1. Set up for the close grip chest press by adjusting the rack height (if adjustable) and loading the weight you want to use on the barbell.
  2. Lay back on the bench with your feet firmly on the floor.
  3. Grab the bar with an overhand grip (palms facing your feet) with your hands around 12 inches apart. 
  4. Take the barbell off the rack and hold it straight above your chest. Bend the elbows slightly to take the weight onto your chest/triceps.
  5. Slowly lower the bar to your middle chest.
  6. Pause, then slowly push the bar back to the starting position. Don't lock your elbows out!
  7. Repeat for desired reps.

Close Grip Chest Press Tips

  • Focus on using your chest to move the weight. 
  • Keep the rep timing slow and control the weight - especially when lowering it. 
  • Start by using a lighter weight if you are new to this exercise. 
  • The bar should be lowered to your middle chest.