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Exercise 0030 · REF J6Dx1Mu

Barbell Close-Grip Bench Press exercise animation

Barbell Close-Grip Bench Press

Category
Upper Arms
Equipment
Barbell
Target
Triceps

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 flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
  3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
  4. Pause for a moment when the barbell touches your chest.
  5. Push the barbell back up to the starting position, fully extending your arms.
  6. Repeat for the desired number of repetitions.

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

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps Barbell Lying Back Of The Head Tricep Extension 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) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Barbell Close-Grip Bench Press work?
The Barbell Close-Grip Bench Press primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Barbell Close-Grip Bench Press?
The Barbell Close-Grip Bench Press is done with a barbell.
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.