Close-Grip Overhand Barbell Bench Press
- Lie on a flat bench with your feet flat on the floor. Make sure your back is completely flat on the bench, with no “arching” of your spine.
- Grip the barbell with an overhand grip, shoulder width or slightly less than shoulder width apart. (Do not make your grip too narrow as it limits stability of the barbell which can lead to injury)
- Push up using your chest and shoulders to lift the barbell above your body, then lower it slowly ( a count of 2) towards the centre of your chest. Hold for a count of one.
- Without “bouncing” the weight, force the barbell back up over the middle of your chest, straightening your arms and locking your elbows once your arms are fully straight. Hold for a count of one.
Related exercises to discover
Close-grip overhand barbell bench press is a gym work out exercise that targets triceps and also involves chest and shoulders. Refer to the illustration and instructions above for how to perform this exercise correctly. Weighted tricep dips, decline lying triceps extension / decline skull crushers and reverse grip barbell push ups / press ups are related exercise that target the same muscle groups as close-grip overhand barbell bench press. Visit our directory for more exercises.
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.