Suspension Close-Grip Chest Press - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Suspension Close-Grip Chest Press

Step by step instructions, muscle activation and variants for the Suspension Close-Grip Chest Press.

MediumTricepsMiddle chest

About this exercise

The Suspension Close-Grip Chest Press is a bodyweight chest exercise performed on gymnastic rings or a suspension trainer. The close grip increases triceps involvement while the unstable surface recruits core and stabiliser muscles throughout the movement.

How to Perform

  • Set the suspension trainer rings to approximately chest height and face away from the anchor point
  • Grip both handles close together with palms facing each other and lean forward at an angle, keeping your body straight from head to heels
  • Brace your core and maintain a rigid plank position throughout the movement
  • Bend your elbows, keeping them close to your sides, and lower your chest toward the handles
  • Press back up to the starting position by fully extending your arms
  • Adjust the lean angle to increase or decrease difficulty

Muscle Activation

Primary
TricepsMiddle chest
Secondary
CoreFront shouldersUpper chest

Common Mistakes

Common mistakes content is coming soon.

About the Suspension Close-Grip Chest Press

The Suspension Close-Grip Chest Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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