Barbell Close Grip Bench Press

The close grip bench press is a compound movement that primarily targets the triceps while also working the chest and shoulders. It's an excellent exercise for building tricep mass and pressing strength.

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Category: strength
Level: intermediate
Force: push
Mechanic: compound
Equipment: barbell

Instructions

Lie on a bench and grip the barbell with hands positioned closer than shoulder-width apart.
Unrack the bar and position it over your chest with arms fully extended.
Keep your elbows close to your body and lower the bar to your lower chest or upper abdomen.
Press the bar back up by extending your arms, focusing on tricep contraction.
Return to the starting position with arms fully extended and repeat.

Tips

Keep your elbows tucked close to your sides throughout the movement
Focus on pressing with your triceps rather than your chest
Maintain a firm grip and stable shoulder position
Lower the bar to your lower chest or upper abdomen, not your neck

Common mistakes

Gripping the bar too narrow, causing wrist and elbow stress
Allowing the elbows to flare out wide like a regular bench press
Lowering the bar too high on the chest, reducing tricep activation

Safety

Use a spotter when lifting heavy weights. Avoid gripping too narrow as this can stress the wrists and elbows. Those with elbow issues should start with lighter weights.

Variations

Dumbbell Close Grip Press
Smith Machine Close Grip Press
Incline Close Grip Press
Floor Close Grip Press
Close Grip Push-ups