Barbell Close-Grip Bench Press
Barbell Close-Grip Bench Press Exercise Description
The barbell close-grip bench press is a horizontal pressing exercise that emphasizes the triceps brachii while also recruiting the pectoralis major and anterior deltoids. Using a grip slightly narrower than shoulder width increases the elbow-extension demand compared with a standard bench press. A stable upper back and neutral spine create a solid base for force transfer, while maintained scapular retraction and depression help guide a consistent bar path. Expect strong involvement of the forearm flexors for wrist stability and assistance from scapular stabilizers to keep the shoulders set. This variation is useful for practicing efficient pressing mechanics with the elbows closer to the torso and the forearms vertical at the bottom position.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Long Head
- Stabilizing Muscles: Flexor Carpi Radialis, Flexor Carpi Ulnaris, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Barbell, Bench
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Outer Tricep
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Barbell Close-Grip Bench Press Exercise
‘- Set the rack so you can unrack the bar with minimal shoulder protraction.
– Lie on the bench with five points of contact: head, upper back, and glutes on the pad; both feet flat and planted.
– Retract and depress your shoulder blades to create a firm upper-back “shelf.”
– Take a thumbs-around grip roughly shoulder width or slightly narrower; keep wrists neutral with knuckles toward the ceiling.
– Position the bar over your shoulder joints; brace your trunk with a breath.
– Unrack the bar by straightening your elbows without losing your scapular set.
– Lower the bar under control to the lower chest/sternum with elbows close to the torso (about 30–45 degrees).
– Keep forearms vertical from the front view as the bar approaches the chest; avoid flaring or collapsing inward.
– Lightly touch the chest—no bouncing or sinking the bar—while maintaining ribcage position.
– Press the bar up and slightly back toward the start, extending the elbows while keeping wrists stacked over the bar.
– Finish with elbows straight without aggressive lockout; maintain full-body tension and consistent contact points.
– Re-rack by guiding the bar to the hooks with straight arms; use a spotter when available for unrack and rack.
Barbell Close-Grip Bench Press Tips
‘- Set the rack so you can unrack the bar with straight arms and minimal shoulder protraction.
– Maintain five points of contact: head, upper back, and glutes on the pad, with both feet flat and planted.
– Retract and depress your shoulder blades to form a firm upper-back “shelf” and keep this set throughout the lift.
– Use a thumbs-around grip roughly shoulder width or slightly narrower, keeping wrists neutral with knuckles toward the ceiling.
– Start with the bar positioned over your shoulder joints and brace your trunk with a breath before unracking.
– Unrack the bar by straightening your elbows without letting your shoulder blades protract.
– Lower the bar under control to the lower chest/sternum with elbows close to the torso (about 30–45 degrees).
– Keep your forearms vertical from the front view as the bar approaches the chest, avoiding flaring or collapsing inward.
– Lightly touch the chest without bouncing or sinking the bar, maintaining your ribcage position.
– Press the bar up and slightly back toward the start, extending the elbows while keeping wrists stacked directly over the bar.
– Finish with elbows straight but not aggressively locked out, maintaining full-body tension and all contact points, then guide the bar to the hooks with straight arms to re-rack, using a spotter when available.
Barbell Close-Grip Bench Press Beginner Introduction
The barbell close-grip bench press is a barbell bench variation where the hands sit slightly nearer together than in a typical press, shifting more of the workload toward the triceps while still involving the chest, shoulders, and forearms. With the arms pressing in a more tucked position beside the body, the movement highlights elbow extension and can feel especially challenging through the back half of the press.
This exercise centers on controlled pressing from a firm, steady base on the bench, with the bar traveling over the shoulder joints and down toward the lower chest before returning to the starting position. Muscles around the shoulder blades and upper back assist by keeping the shoulders stable, while the forearms contribute to holding the wrists steady under the bar. Because the grip is narrower and the elbows stay closer to the sides, this lift is often used to refine pressing technique and reinforce strong, efficient mechanics for driving the bar upward.