Close-Grip Barbell Bench Press
A beginner strength exercise for the triceps, done with a barbell.
How to do the Close-Grip Barbell Bench Press
- Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Close-Grip Barbell Bench Press
JM PressBarbell · Beginner
Decline Close-Grip Bench To Skull CrusherBarbell · Intermediate
Decline EZ Bar Triceps ExtensionBarbell · Beginner
One Arm Floor PressBarbell · Intermediate
Reverse Triceps Bench PressBarbell · Intermediate
Standing Overhead Barbell Triceps ExtensionBarbell · Beginner
Bench DipsBodyweight · Beginner
Close-Grip Dumbbell PressDumbbell · Beginner
Questions
What muscles does the Close-Grip Barbell Bench Press work?
Mainly the triceps, with the chest and shoulders helping.
Is the Close-Grip Barbell Bench Press good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Close-Grip Barbell Bench Press?
Good alternatives that train the triceps: JM Press, Decline Close-Grip Bench To Skull Crusher, Decline EZ Bar Triceps Extension or One Arm Floor Press.
How many sets and reps of the Close-Grip Barbell Bench Press should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).