Strength · Recomp guide

Close-Grip Barbell Bench Press

The close-grip barbell bench press is a beginner strength exercise for your triceps, using barbell.

Main muscles
Triceps
Also works
Chest, Shoulders
Equipment
Barbell
Level
Beginner
Close-Grip Barbell Bench Press, starting position
Start
Close-Grip Barbell Bench Press, end position
Finish

Setup

Lie on a flat bench and grip the bar about shoulder-width, a little narrower than a normal bench.

How to do it

  1. Unrack with straight arms over your shoulders.
  2. Lower the bar to your lower chest, elbows tucked close to your sides.
  3. Touch lightly.
  4. Press back up to straight arms.

Coaching cues

  • Elbows tucked, not flared.
  • Shoulder blades pinned back.

Common mistakes

  • Grip so narrow your wrists bend.
  • Bouncing the bar off your chest.

Safety

Use a spotter or safety bars when you work close to failure.

Alternatives to the close-grip barbell bench press

Cable triceps pushdown Cable stack Overhead dumbbell extension Dumbbells Bench Dips Body weight Diamond push-up Body weight EZ-Bar Skullcrusher E-z curl bar Tricep Dumbbell Kickback Dumbbell