Barbell Close Grip Bench Press

Barbell Close Grip Bench Press


This exercise involves lying on a bench and using a barbell with a close grip to perform a bench press. It primarily targets the triceps, but also works the chest and shoulders.

Muscle Group

Equipment Required

Barbell Close Grip Bench Press Instructions

  1. Start by lying flat on a bench with your feet firmly planted on the ground.
  2. Grasp the barbell with a close grip, with your hands shoulder-width apart.
  3. Lift the barbell off the rack and hold it above your chest with your arms fully extended.
  4. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
  5. Pause for a moment when the barbell is just above your chest.
  6. Push the barbell back up to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.
  8. When finished, carefully rack the barbell back onto the rack.

Barbell Close Grip Bench Press Form & Visual

Barbell Close Grip Bench Press

Barbell Close Grip Bench Press Benefits

  • Targets the triceps, chest, and shoulders
  • Improves upper body strength and power
  • Increases muscle mass and definition in the arms and chest
  • Can help improve bench press performance
  • Allows for a greater range of motion compared to traditional bench press
  • Can be modified for different fitness levels and goals

Barbell Close Grip Bench Press Muscles Worked

  • Triceps brachii
  • Pectoralis major (sternal head)
  • Anterior deltoid
  • Coracobrachialis
  • Serratus anterior

Barbell Close Grip Bench Press Variations & Alternatives

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