Barbell Close Grip Bench Press

Muscles worked

Setup

1. Lie flat on the bench with your feet firmly planted on the floor and your shoulder blades retracted and depressed into the pad.
2. Grip the barbell with an overhand grip, positioned approximately shoulder-width apart or slightly narrower.
3. Unrack the bar and hold it directly over your lower chest with your arms fully extended and wrists neutral.

How to do it

1. Inhale and lower the barbell slowly toward your lower sternum, keeping your elbows tucked close to your ribcage at a 30-45 degree angle.
2. Touch the bar lightly to your chest without bouncing, maintaining constant tension in the triceps.
3. Exhale and drive the bar back up to the starting position by forcefully extending your elbows.
4. Lock out your elbows at the top and squeeze your triceps for a split second before beginning the next repetition.

Form checklist

• Keep your elbows tucked toward your sides; do not let them flare out wide.
• Maintain a neutral wrist position to avoid excessive joint strain.
• Ensure your shoulder blades stay pinned against the bench throughout the entire set.
• Keep your feet driven into the floor to maintain a stable, rigid torso.

Pro tips

• Focus on the 'lockout' phase of the movement, as this is where the triceps are most active.
• Avoid an excessively narrow grip where hands are touching, as this increases wrist and elbow strain without providing additional triceps benefit.

Make it harder

• Implement a 3-second eccentric (lowering) phase to increase time under tension.
• Add a 1-second pause at the bottom of the movement to eliminate momentum and build explosive pressing power.

Frequently asked

What muscles does the barbell close grip bench press work?

The barbell close grip bench press primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell close grip bench press?

The barbell close grip bench press uses barbell.

Is the barbell close grip bench press good for beginners?

The barbell close grip bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Band Assisted DipIntermediate · triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps