Upper Arms Exercise · Barbell

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Barbell Close-Grip Bench Press

Also known as: Bb Close-grip Bench Press

Category

Upper Arms

Equipment

Barbell

Target

Triceps

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

The close-grip bench press narrows the hand spacing to shift emphasis from the chest onto the triceps, without changing much else about the pressing pattern. It's a staple accessory for pressing lockout strength since the triceps are usually the limiting factor at the top of a bench press. Keep the elbows tucked closer to the body rather than flared, which protects the wrists and shoulders under a narrower grip.

How to Do the Barbell Close-Grip Bench Press

1. Lie on a bench with your feet flat on the floor and your back pressed against the bench.
2. Grip the barbell with your hands slightly narrower than shoulder-width.
3. Unrack the bar and slowly lower it toward your chest, keeping your elbows tucked close to your body.
4. Pause briefly once the bar touches your chest.
5. Press the bar back up to the starting position, fully extending your arms.
6. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Biomechanical & Joint Load Cues

Transverse plane horizontal adduction of the shoulder combined with elbow extension. Peak mechanical stretch occurs when pectorals are fully lengthened at chest level. Scapular retraction is vital for shoulder joint safety.

Common Mechanical Mistakes & Form Errors to Avoid

• Excessive Elbow Flare (90°): Flaring the upper arms directly perpendicular to the torso pinches the supraspinatus tendon against the acromion. Tuck elbows to roughly 45–70 degrees.
• Loss of Scapular Retraction: Allowing shoulder blades to slide forward off the bench shifts mechanical tension off the pectorals onto the delicate anterior deltoids.
• Bouncing Off the Sternum: Using ribcage recoil to bounce the load bypasses the critical bottom turnaround stretch where muscle protein signaling is highest.

Proper Breathing Patterns & Core Engagement

Inhale deeply during the lowering (eccentric) phase while pinning shoulders back. Exhale forcefully through the concentric pressing phase past the friction zone.

Injury Modification & Joint Safety

Lifters with anterior shoulder impingement or AC joint inflammation should restrict elbow flare to 45–60 degrees or substitute with neutral-grip dumbbell presses. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Arms exercises category.

Muscles Worked

The Barbell Close-Grip Bench Press primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps Barbell Lying Back Of The Head Tricep Extension Barbell · Triceps

Equipment Alternatives

Don't have barbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Body Weight · Triceps Band Side Triceps Extension Band · Triceps Cable Alternate Triceps Extension Cable · Triceps Dumbbell Close Grip Press Dumbbell · Triceps

Featured in Curated Workouts

Train the Barbell Close-Grip Bench Press with structured progression in these complete workout routines:

FAQ

What muscles does the Barbell Close-Grip Bench Press work?

The Barbell Close-Grip Bench Press primarily targets the triceps as the primary agonist. Synergist assistance is provided by the chest along with the shoulders. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

What equipment do I need for the Barbell Close-Grip Bench Press?

The Barbell Close-Grip Bench Press is performed using a barbell. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Barbell Close-Grip Bench Press?

The most frequent error is excessive elbow flare (90°): Flaring the upper arms directly perpendicular to the torso pinches the supraspinatus tendon against the acromion. Tuck elbows to roughly 45–70 degrees.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

How many sets and reps should I perform on the Barbell Close-Grip Bench Press?

For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.

What's a good alternative to the Barbell Close-Grip Bench Press?

If you don't have access to a barbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.