Triceps · Barbell · Intermediate
How to do Barbell Close-grip Bench Press
The barbell close-grip bench press is a compound exercise primarily targeting the triceps, with secondary emphasis on the chest and shoulders. It is performed by lying on a bench, gripping the barbell with a close grip, and pressing the weight up and down while keeping the elbows close to the body.
How to do Barbell Close-grip Bench Press, step by step
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Station taken, or training at home? Alternatives to Barbell Close-grip Bench Press →
Muscles worked
Barbell Close-grip Bench Press works your triceps as the main mover, with help from your chest and shoulders.
Variations
Barbell Close-grip Bench Press is a variation of Barbell Bench Press.
Track Barbell Close-grip Bench Press in SPLYT
Barbell Close-grip Bench Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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