Upper Arms Exercise · Barbell

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Barbell Close-Grip Bench Press

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.

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Also known as: Bb Close-grip Bench Press

Category

Upper Arms

Equipment

Barbell

Target

Triceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

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.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Close-Grip Bench Press mainly targets your Triceps, with your Chest helping support the movement, along with your 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 Dumbbell Neutral Grip Bench Press Dumbbell · Triceps Exercise Ball Dip Stability Ball · Triceps EZ Barbell Jm Bench Press EZ Barbell · Triceps

Featured in Curated Workouts

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

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The definitive science-backed Push workout targeting chest, anterior delts, and triceps.

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Upper Body Power: Heavy Bench & Rows

4 Days/Wk · 10 Wks · 55 Min · ~430 kcal

High-yield horizontal and vertical push-pull split building thick chest, broad back, and shoulder mass.

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FAQ

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

The Barbell Close-Grip Bench Press mainly works your triceps. It also helps strengthen your chest and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

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

You do the Barbell Close-Grip Bench Press with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Close-Grip Bench Press?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

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

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

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

The Bench Dip (knees Bent) trains your triceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.