Barbell Close-Grip Bench Press
Horizontal push, barbell, triceps and chest
The close grip bench press is a bench press with the hands about shoulder width apart. The narrow grip and tucked elbows put more of the work on the triceps, with the chest and front delts helping. It suits lifters who want stronger triceps and a stronger lockout on presses.
Setting up
- Lie on a flat bench with the eyes under the bar and the feet flat on the floor.
- Grip the bar with the hands about shoulder width apart.
- Squeeze the shoulder blades back and down.
- Start lighter than your regular bench press, with a spotter for heavier sets.
How to do a barbell close-grip bench press
- Lift the bar out of the rack and hold it over the shoulders with straight arms.
- Lower the bar to the lower chest, keeping the elbows close to the ribs.
- Touch the chest lightly.
- Press the bar back up until the arms are straight over the shoulders.
- Rack the bar after the last rep.
Breathing. Breathe in as you lower the bar and breathe out as you press it up.
Muscles worked
- Mainly
- Triceps and chest
- Also
- Front delts
Common mistakes
- Gripping too narrow. A very narrow grip makes the bar hard to balance, so set the hands about shoulder width apart.
- Elbows flaring out wide. Wide elbows move the work off the triceps, so keep them tucked close to the body.
- Bouncing the bar off the chest. That skips the hardest part, so touch the chest lightly and press.
Easier and harder
- Easier
- Diamond Push-Up, Dumbbell Close-Grip Press
- Harder
- Barbell JM Press
Guide
Guide
Guide
