Barbell Close-Grip Bench Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Close-Grip Bench Press is a compound upper-body exercise that primarily targets the triceps while also engaging the chest as a secondary muscle group. Performed using a barbell, this movement involves lying on a flat bench and pressing the weight upward with hands positioned closer than shoulder-width apart. The narrower grip shifts emphasis away from the chest and onto the triceps, making it an effective variation for developing arm strength and size. This exercise is commonly used in strength training and bodybuilding programs to build pushing power and enhance upper-body muscle definition.
How to Perform
Begin by lying flat on a bench with your feet firmly planted on the ground for stability. Make sure your body is aligned and your lower back maintains a natural arch.
Grip the barbell with your hands positioned slightly narrower than shoulder-width, using an overhand grip. Your thumbs should wrap securely around the bar for control.
Unrack the barbell carefully and hold it directly above your chest with your arms straight. Keep your wrists aligned and your grip steady before initiating the descent.
Slowly lower the barbell down in a controlled motion toward the center of your chest. Maintain a straight path and avoid bouncing or letting the bar drift forward.
Keep your elbows tucked in close to your sides throughout the movement. This helps reduce shoulder strain and shifts more of the workload to the triceps.
Press the barbell back up by driving through your palms and extending your arms fully. Focus on engaging your triceps during the lift, but allow your chest to assist as a secondary mover.
Repeat the motion for your desired number of repetitions, maintaining proper form and control on each rep. Avoid locking out your elbows too harshly at the top and keep your core engaged for stability.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Use a barbell with hands placed slightly narrower than shoulder-width for a close-grip position.
Keep your wrists straight and your grip secure to prevent any unnecessary strain.
Lie flat on the bench with your feet firmly planted on the floor for stability.
Lower the barbell slowly toward the middle of your chest, keeping your elbows tucked close to your body.
Maintain control throughout the movement to avoid bouncing the bar off your chest.
Focus on using your triceps to push the barbell back up, with chest muscles providing secondary assistance.
Keep your core engaged throughout the lift to ensure proper posture and prevent lower back strain.
How Not to Perform
Don’t flare your elbows out – Avoid letting your elbows travel too far out to the sides. This places unnecessary strain on your shoulders and reduces the focus on the triceps.
Don’t use a grip that's too wide – Ensure your grip is close enough (slightly narrower than shoulder-width). A wider grip shifts the emphasis toward the chest and takes focus away from the triceps.
Don’t let your wrists bend backward – Keep your wrists straight and aligned with your forearms to avoid strain and injury. Bending your wrists can also reduce your ability to control the weight.
Don’t arch your back excessively – Keep a natural arch in your lower back, but avoid over-arching. Over-arching can strain your spine and compromise your form.
Don’t bounce the bar off your chest – Lower the barbell in a controlled manner, and avoid any jerking or bouncing off your chest. Bouncing wastes energy and risks injury to your chest and shoulders.
Don’t lock your elbows fully at the top – While you should extend your arms, avoid fully locking your elbows at the top of the lift. This can put undue stress on the joints and reduce the activation of the triceps.
Don’t neglect your core – Failing to engage your core can lead to instability and a lack of control during the movement. Keep your core tight to help with balance and overall lifting performance.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
