How to do the barbell bench press - close grip

Step by step

1. Set the barbell at a height where you can reach it from a lying position.
2. Lie on the bench and position your head underneath the bar.
3. Reach up and grab the bar with an even, overhand grip. Your hands should be shoulder-width apart.
4. Bring your shoulder blades back and draw your feet back and toward the bench, digging the balls of your feet into the floor.
5. Engage your body, unrack the bar, and bring it over your chest.
6. Breathe in and lower the barbell to your lower chest.
7. Press the bar to the top position and exhale.
8. Once finished, bring the barbell over the rack and rest it gently.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the barbell bench press - close grip

• 6-Week Bigger Arms3 × 8
• 8-Week Bench PR3 × 6
• PHUL2 × 8
• PPLUL2 × 8

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.