Barbell Lying Close-Grip Press

Barbell Lying Close-Grip Press Exercise Description

The Barbell Lying Close-Grip Press (close-grip bench press) is a horizontal pressing variation that emphasizes elbow extension by narrowing the hand position. Primary involvement is the triceps brachii, with assistance from the pectoralis major and anterior deltoid. The closer grip reduces shoulder abduction compared with a traditional bench press, encouraging elbows to stay nearer the torso and increasing triceps demand. Stable scapular retraction/depression and a neutral spine help maintain shoulder position and efficient force transfer through the press. Use a grip just inside shoulder width so the forearms are vertical at the bottom; this keeps wrists stacked over elbows and distributes load through the triceps. Maintain five points of contact—head, upper back, glutes on the bench, and both feet on the floor—for a strong base throughout each repetition.

Muscle Groups: Triceps
Target Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Long Head, Triceps Brachii - Medial Head
Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Arms, Upper Arms
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Barbell
Exercise Patterns: Push
Exercise Type: Strength
Functional Grouping: Elbow Extensors
Joint Involvement: Multi-joint
Muscle Location: Deep Tricep, Inner Tricep, Outer Tricep
Movement Direction: Horizontal
Muscle Position: Posterior
Gender: Male

How To Do The Barbell Lying Close-Grip Press Exercise

‘- Set rack height so you can unrack without protracting the shoulders; lie with eyes under the bar.
– Plant feet flat; keep a natural lumbar arch with glutes on the bench. Retract and lightly depress the scapulae.
– Take a full grip (thumbs around). Hands just inside shoulder width so forearms are vertical at the bottom.
– Keep wrists neutral (knuckles to ceiling) and stacked over elbows.
– Unrack by straightening the elbows, then position the bar over the shoulder joints.
– Inhale and brace. Lower the bar under control to the lower chest/sternum, elbows close to the torso (about 30–45 degrees).
– Lightly touch the chest without bouncing; forearms remain vertical at the bottom.
– Press the bar up and slightly back to finish over the shoulders, keeping shoulders down and back.
– Finish with elbows fully extended without slamming into hyperextension; maintain foot and upper-back contact.
– Re-rack by locking out under control, touching the uprights, then guiding the bar into the hooks.
– Form checks: avoid an excessively narrow grip, flared elbows, bent-back wrists, or lifting the hips off the bench. Consider a spotter or safety arms.

Barbell Lying Close-Grip Press Tips

‘- Set the rack so you can unrack the bar without letting your shoulders protract.
– Position your body so your eyes are directly under the bar before unracking.
– Keep feet flat with a natural lumbar arch and glutes in contact with the bench.
– Retract and lightly depress your shoulder blades to stabilize the upper back.
– Use a full grip with thumbs around the bar and hands just inside shoulder width.
– Make sure forearms are vertical and wrists neutral (knuckles to the ceiling) at the bottom.
– Lower the bar under control to the lower chest/sternum with elbows close to the torso (about 30–45°).
– Lightly touch the chest without bouncing, then press the bar up and slightly back to finish over the shoulders.
– Fully extend the elbows at the top without slamming into hyperextension, keeping shoulders down and back.
– Avoid an excessively narrow grip, flared elbows, bent-back wrists, or lifting the hips off the bench.

Barbell Lying Close-Grip Press Beginner Introduction

The Barbell Lying Close-Grip Press (close-grip bench press) is a barbell bench variation centered on pressing in a horizontal position with the hands brought in slightly narrower than a standard bench press. This closer grip places more of the workload on the triceps, while the chest and the front of the shoulders assist throughout the motion. Because the hands move in, the upper arms stay nearer the sides, changing the feel compared with a wider press and shifting emphasis toward the back of the arms.

During the lift, the body rests on a flat bench with the head, upper back, and hips supported, and both feet grounded for a firm base. The bar travels from a locked-out position above the shoulders down toward the lower chest, then back up to the starting point in a controlled path. Forearms stay roughly upright with the bar in line over the wrists, which encourages a straight stack of joints from hand to elbow. The shoulders remain set against the bench with a natural curve in the lower back, promoting a stable upper body as the elbows bend and straighten through each repetition.