Barbell Close Grip Bench Press
Description
The barbell close-grip bench press is a bench press variation with hands positioned shoulder-width apart or slightly narrower. The narrower grip shifts emphasis from the chest to the triceps and inner chest. It is one of the best mass builders for the triceps.
Equipment Required
Barbell Close Grip Bench Press Instructions
- Lie on a flat bench. Grip the barbell with hands roughly shoulder-width apart (or slightly narrower — but not so narrow that wrists strain).
- Unrack the bar.
- Lower the bar to your lower chest, keeping your elbows close to your body.
- Press the bar up to lockout, focusing on extending at the elbows.
- Squeeze your triceps at the top.
- Keep your elbows tucked at about 30 degrees from your torso.
- Use moderate weight. Aim for 6 to 10 reps per set.
- Avoid extremely narrow grips that strain the wrists.
Barbell Close Grip Bench Press Form & Visual
Barbell Close Grip Bench Press Benefits
- Heavy tricep mass building
- Builds inner chest
- Develops bench press lockout strength
- Useful bench press accessory
- Allows heavy tricep loading
- Easier on shoulders than wide grip
Barbell Close Grip Bench Press Muscles Worked
- Triceps brachii (heavy)
- Pectoralis major (inner)
- Anterior deltoid
- Serratus anterior
Barbell Close Grip Bench Press Variations & Alternatives
- Barbell Bench Press (standard)
- Smith Close-Grip Bench Press
- EZ Bar Close-Grip Bench Press
- Diamond Push-Up
- Floor Close-Grip Bench Press
