Barbell Close Grip Bench Press

Also known as: Close Grip Bench Press and Narrow Grip Bench Press

Anton YefanovUpdated October 10, 2026

Barbell Close Grip Bench Press demonstration, with the triceps highlighted

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

The barbell close grip bench press works the triceps as the main driver, with the chest assisting off the bottom. Bringing the grip in to about shoulder width tucks the elbows toward your sides, which makes elbow extension a bigger part of each rep than it is in a regular bench press.

The chest does most of its work in the first few inches off the lower chest, where the shoulders are stretched and the pecs start the bar moving. From mid range to lockout, the triceps take over to straighten the elbows, and that top half is where all three heads of the triceps work hardest. The closer grip and the 30 to 45 degree elbow angle shorten the role of the chest and lengthen the role of the triceps. The front delts help throughout as the shoulders press forward.

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 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 suits the equipment in front of you.