Decline Close-Grip Bench Press

How to perform the Decline Close-Grip Bench Press

1. Set a bench to a slight decline, lie back and secure the legs, then grip the barbell with hands about shoulder-width apart.
2. The decline angle shortens the range and keeps the elbows tucked, biasing the triceps while letting you press heavier than flat close-grip.
3. Unrack the bar and hold it over the lower chest with the wrists stacked over the elbows.
4. Lower the bar under control to the lower chest, keeping the elbows tucked close to the ribs rather than flaring.
5. Touch lightly without bouncing, then press the bar back up by extending the elbows.
6. Lock out over the chest with the load running down the forearms, keeping the wrists from bending back.

Suggested working range: 6–10 reps. Default progression: double progression.

Common mistakes

• •Flaring the elbows out like a regular bench press instead of tucking them to the ribs.
• •Gripping the bar too narrow so the wrists bend painfully under the load.
• •Bouncing the bar off the chest rather than touching lightly and pressing.
• •Letting the wrists bend back so the bar sits behind the forearm line.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.