Barbell Close Grip Bench Press
- Intermediate
- Barbell
The barbell close grip bench press is the heaviest triceps exercise you can program. By bringing the hands inside shoulder-width on a standard bench setup, the elbows tuck close to the torso and the triceps take over the lockout, with the chest assisting through the bottom range. It's a favorite of powerlifters and bodybuilders alike for adding pressing strength and arm size at the same time.
How to do the Barbell Close Grip Bench Press
- Lie on the bench with eyes under the bar and feet planted flat on the floor for a stable base.
- Grip the bar with hands about shoulder-width apart, slightly inside your normal bench grip.
- Pull your shoulder blades back and down, then unrack the bar to full arm extension over the chest.
- Lower the bar slowly to the lower chest with elbows tucked close to your sides at around 30 to 45 degrees.
- Pause briefly at the chest, keeping the wrists stacked over the elbows and full-body tension intact.
- Press the bar back up by driving through the triceps until the arms are fully locked out.
Muscles worked
- Primary:
- Triceps
- Secondary:
- Chest
Why train it
- Builds heavy triceps strength for stronger lockouts and overall pressing.
- Adds size to the triceps and inner chest with one barbell movement.
- Reinforces tight elbow tracking that carries over to all bench work.
Common mistakes
- Gripping the bar too narrow, which strains the wrists without adding any extra triceps work.
- Letting the elbows flare out wide, turning the lift back into a regular bench and reducing triceps load.
- Bouncing the bar off the chest to use momentum instead of a controlled pause and press.
- Allowing the wrists to bend back under the bar, which leaks force and stresses the joints.
Frequently asked questions
What muscles does the Barbell Close Grip Bench Press work?
The Barbell Close Grip Bench Press trains the triceps as the main target. Expect the chest to take some of the load as well.
What equipment do I need for the Barbell Close Grip Bench Press?
Only a barbell. Nothing beyond that is required to run the movement the way it is described above.
Is the Barbell Close Grip Bench Press suitable for beginners?
With some training behind you. The Barbell Close Grip Bench Press is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Barbell Close Grip Bench Press at home?
Yes, if you own a barbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Barbell Close Grip Bench Press should I do?
Three to five sets of 6 to 12 reps. Sit at the lower end with heavier weight when you are chasing strength, and at the upper end when you are chasing size.
What are good alternatives to the Barbell Close Grip Bench Press?
Bench Dips, Floor Press, and Reverse-Grip Tricep Pushdown train the same primary muscles as the Barbell Close Grip Bench Press. Pick whichever one matches the equipment in front of you.