Exercise
Close-Grip Barbell Bench Press
The Close-Grip Barbell Bench Press is a barbell pressing exercise that increases tricep involvement while still training the chest.
Close-Grip Barbell Bench Press
The Close-Grip Barbell Bench Press is a compound pressing exercise that shifts emphasis toward the triceps by using a narrower hand position on the barbell. While the chest and shoulders remain active, the closer grip increases the demand on elbow extension, making the triceps the primary driver of the movement.
Compared to a standard bench press, this variation places less emphasis on chest stretch and more on controlled pressing strength. This makes it a popular choice for improving lockout strength, supporting other pressing movements, and building stronger upper arms.
The Close-Grip Barbell Bench Press is commonly used in strength training and bodybuilding programs. It can be programmed for strength or hypertrophy depending on load and repetition range, and it is often included alongside regular bench pressing to create balanced upper-body pushing development.
How to Perform the Close-Grip Barbell Bench Press
- Set up with your back flat on a bench, feet planted firmly on the floor, and position yourself so that your eyes are directly under the barbell.
- Grip the barbell with hands closer than shoulder-width apart (approximately 8-12 inches between your hands), ensuring your wrists are straight and thumbs wrapped around the bar.
- Unrack the barbell by extending your arms upward, then carefully bring it directly over your lower chest area, keeping your shoulder blades retracted and pressed into the bench.
- Take a deep breath and brace your core as you lower the barbell in a controlled manner toward your lower chest or upper abdominal area.
- Keep your elbows tucked close to your torso at about a 45-degree angle as you descend, avoiding flaring them outward.
- Lower the bar until it lightly touches your chest, maintaining tension throughout your upper body and keeping your wrists neutral.
- Exhale as you press the barbell back up in a straight line by driving through your chest and triceps, fully extending your arms without locking out your elbows.
- Perform your desired number of repetitions, maintaining proper form throughout, then safely rack the barbell by extending your arms and guiding it back onto the rack supports.
Important information
- Keep your shoulders retracted and upper back tight throughout the entire movement to protect your shoulder joints.
- Ensure your feet remain planted firmly on the floor to maintain stability and proper spinal alignment.
- If you experience wrist pain, try adjusting your grip or using a slightly wider hand position.
- Focus on using your triceps rather than bouncing the bar off your chest for maximum effectiveness and safety.
FAQ - Close-Grip Barbell Bench Press
The close-grip bench press primarily targets the triceps (especially the lateral and medial heads), while also engaging the chest muscles (particularly the lower pectorals) and anterior deltoids as secondary movers. Your core and upper back also work as stabilizers throughout the movement.
Position your hands approximately shoulder-width apart or slightly closer (8-14 inches between hands), but avoid an extremely narrow grip that puts excessive strain on your wrists. Your forearms should remain vertical when viewed from the front at the bottom position of the movement.
Keep your wrists straight and stacked directly over your elbows throughout the movement, never allowing them to bend backward. Consider using wrist wraps for additional support, especially with heavier weights, and ensure the bar rests on the base of your palm rather than toward your fingers.
For optimal results, perform the close-grip bench press 1-2 times weekly with at least 48 hours between sessions targeting the same muscle groups. If you're using it as an accessory movement, schedule it after your main bench press day or on a dedicated triceps/push day.
The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.
Close-Grip Barbell Bench Press
Exercise Details
Primary Muscles
Secondary Muscles
Muscle Groups
Mechanic
Risk Areas
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.
