How to do the Barbell Close-grip Bench Press
Barbell Close-grip Bench Press is an intermediate multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Barbell Close-grip Bench Press demonstration · © GymiaFit
Barbell Close-grip Bench Press at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Close-grip Bench Press step by step
- 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- 2Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- 3Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- 4Pause for a moment when the barbell touches your chest.
- 5Push the barbell back up to the starting position, fully extending your arms.
- 6Repeat for the desired number of repetitions.
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Barbell Close-grip Bench Press — questions
What muscles does the Barbell Close-grip Bench Press work?
The Barbell Close-grip Bench Press primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Barbell Close-grip Bench Press?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Close-grip Bench Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Close-grip Bench Press?
Barbell Incline Close Grip Bench Press, Barbell Jm Bench Press, Barbell One Arm Floor Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Close-grip Bench Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.