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, with assistance from the pectoralis major and anterior deltoids. Using a narrower hand placement increases the demand on elbow extension compared with a standard bench press. Solid setup—scapular retraction and depression, neutral wrist alignment, and feet firmly planted—improves shoulder stability and bar control. A grip just inside shoulder width typically keeps the wrists stacked over the elbows and the forearms vertical at the bottom, promoting efficient force transfer. Maintain a light, controlled touch on the lower chest/sternum and press back to a stable lockout while keeping the shoulder blades set. Brace your trunk and keep a natural spinal arch to transmit force from the bench to the bar effectively.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral 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, 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: Female
How To Do The Barbell Close Grip Bench Press Exercise
‘- Set the rack so you can unrack with minimal shoulder protraction; use a spotter or safeties.
– Lie with eyes under the bar, feet flat, glutes and upper back on the bench, slight natural arch.
– Grip the bar just inside shoulder width with a closed grip; thumbs around the bar.
– Keep wrists neutral (knuckles up) and stack them over the elbows.
– Pinch shoulder blades together and draw them down; maintain this set throughout.
– Unrack by straightening the elbows and bring the bar over the lower chest.
– Inhale and brace; lower the bar under control to the lower chest/sternum.
– Keep elbows close to the torso (about 30–45°), forearms vertical at the bottom.
– Lightly touch—do not bounce—then press up and slightly back toward the shoulders.
– Finish with controlled elbow extension; avoid shrugging or excessive elbow flare.
– Guide the bar back to the hooks only after full control at lockout.
Barbell Close Grip Bench Press Tips
‘- Set the rack so you can unrack the bar with minimal shoulder protraction.
– Position your eyes under the bar with feet flat, glutes and upper back on the bench, and a slight natural arch.
– Grip the bar just inside shoulder width with a closed grip and thumbs wrapped around the bar.
– Keep wrists neutral (knuckles up) and stacked directly over the elbows.
– Pinch your shoulder blades together and draw them down, maintaining this position throughout the set.
– Bring the bar out to hover over the lower chest before starting the descent.
– Inhale and brace before lowering the bar under control to the lower chest/sternum.
– Keep the elbows close to the torso (about 30–45°) with forearms vertical at the bottom.
– Lightly touch the chest without bouncing, then press the bar up and slightly back toward the shoulders.
– Finish each rep with controlled elbow extension, avoiding shrugging or excessive elbow flare.
– Guide the bar back to the hooks only after achieving full control at lockout.
Barbell Close Grip Bench Press Beginner Introduction
The Barbell Close-Grip Bench Press is a barbell pressing variation performed on a flat bench that shifts more of the workload toward the triceps while the chest and shoulders support the movement. Because the hands are brought in closer than a traditional bench press, the exercise highlights straightening the elbows at the top of each repetition. A solid body position on the bench—with the upper back anchored, hips on the pad, feet driven into the floor, and a natural curve through the spine—enhances stability and control of the bar.
In this lift, the bar starts above the torso with the arms extended, then travels down under control toward the lower chest before being pressed upward again to a strong lockout. A hand spacing slightly narrower than shoulder distance typically lines up the wrists over the elbows and encourages a more vertical forearm position at the bottom, helping power transfer into the bar. Throughout the motion, steady shoulders and a tight midsection contribute to a smooth, efficient press.