Close-Grip Barbell Bench Press

A compound pressing movement that primarily targets the triceps while still engaging chest and shoulders. Excellent for building tricep mass and pressing strength.

triceps brachii long headtriceps brachii lateral headtriceps brachii medial headpectoralis major sternal headpectoralis major clavicular headdeltoid anterior

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

Instructions

Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack.

Tips

Keep elbows tucked close to your sides
Lower the bar to mid-chest level
Press straight up following natural bar path
Squeeze triceps at the top

Common mistakes

Grip too narrow causing wrist strain
Elbows flaring out wide like regular bench
Touching bar too high on chest

Safety

Use a spotter when working with heavy weights. Grip should be shoulder-width, not extremely narrow to avoid wrist stress.

Variations

Decline EZ Bar Triceps Extension
Dumbbell Tricep Extension Overhead
Standing One-Arm Dumbbell Triceps Extension
Machine Chest Press
Multi Grip Press