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Close-Grip Barbell Bench Press

This barbell variation emphasizes the triceps while still targeting the chest and shoulders. It is ideal for increasing arm size and pressing power.

Video DemonstrationRoyalty-free via Pexels
Close-Grip Barbell Bench Press demonstration

Visual demonstration — Close-Grip Barbell Bench Press

Muscles Worked

Triceps (Primary)ChestShoulders

Step-by-Step Instructions

  1. 1Lie flat on a bench holding a barbell with hands shoulder-width apart.
  2. 2Unrack and lower the bar to the lower chest, elbows close to the body.
  3. 3Press the bar back up until arms are straight.
  4. 4Repeat for desired reps, then re-rack.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep elbows tucked for triceps activation.
  • Avoid flaring elbows out wide.
  • Use a controlled descent.

Common Mistakes to Avoid

  • Gripping too close
  • Letting elbows flare
  • Bouncing bar off chest

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