Close Grip Presses


  • This movement is performed lying on a flat bench. When you are in position, place your feet flat on the ground for balance and to avoid injury to lower back.
  • Grasp the bar with a very narrow grip. Use an overhand grip with your thumbs placed on the outside.
  • Raise the bar directly above your chest. Next, slowly lower the bar to your upper to middle chest area. Keep your elbows in at your sides at all times.
  • Touch your chest, pause, then at the same speed, raise the bar to the starting position.


  • Do not let the bar bounce off your chest. Also, keeping your triceps close to your body will place the focus on the triceps muscles as opposed to the chest.
Primary muscles Triceps
Secondary muscles Pectoralis major Anterior delts