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Instructions
- Lie flat on a musculation bench with your feet planted firmly on the ground.
- Grip the barbell with a shoulder-width or slightly narrower grip.
- Unrack the bar and lower it slowly towards the lower part of your chest.
- Pause briefly when the bar is close to your chest without bouncing.
- Press the barbell back up by extending your arms fully.
- Repeat for the desired number of repetitions and re-rack the bar safely.
Technical Tips
- Keep elbows close to your torso throughout the movement.
- Avoid flaring elbows to reduce stress on shoulder joints.
- Maintain a tight core and neutral spine during the lift.
- Use a controlled tempo to emphasize triceps engagement.
Breathing Tips
- Inhale deeply while lowering the bar to your chest.
- Exhale forcefully during the pressing phase upward.
- Maintain controlled breathing without holding your breath.
Medical restrictions
- Shoulder impingement or instability
- Elbow tendonitis or joint pain
- Wrist injuries or carpal tunnel syndrome
- Post-operative chest or upper body conditions
What muscles do I target with the close-grip barbell bench press?
The close-grip barbell bench press primarily targets the triceps, with secondary engagement of the chest and front deltoids, making it a great compound upper-body exercise.
Is the close-grip bench press better than the regular bench press for triceps?
Yes, the close-grip bench press places more emphasis on the triceps compared to the regular bench press, making it ideal for those aiming to build stronger or larger triceps.
How close should my hands be on the close-grip bench press?
A shoulder-width grip or slightly narrower is ideal to maximize triceps activation while minimizing wrist and shoulder strain.
Can I do close-grip bench press if I have shoulder pain?
If you have shoulder pain, consult a medical professional first. This variation may reduce strain compared to a wide grip, but it still involves shoulder loading.
How much weight should I lift on the close-grip bench press?
Start with lighter weights than your regular bench press, as the narrower grip reduces mechanical advantage. Gradually increase as your triceps strength improves.
The Close-Grip Barbell Bench Press is a powerful upper-body compound exercise primarily designed to target the triceps while also engaging the chest and anterior shoulders. By narrowing the grip compared to the traditional bench press, this variation shifts the load from the pectoral muscles to the triceps, making it especially effective for building arm strength and size. Ideal for intermediate and advanced lifters, it serves as a valuable accessory lift for improving overall pressing power and enhancing muscle definition in the upper arms. This exercise is commonly used in bodybuilding, strength training, and functional fitness routines. Its biomechanics emphasize elbow extension under load, making it a smart choice for individuals looking to strengthen their triceps without overrelying on isolation movements. Additionally, the movement reinforces shoulder stability and promotes better bench press mechanics by improving lockout strength. The Close-Grip Barbell Bench Press is also practical for those looking to optimize time in training by targeting multiple muscle groups in a single compound movement. It's easily scalable with progressive overload and can be modified using other grip variations or support equipment. Its effectiveness, simplicity, and accessibility make it a staple in well-rounded strength programs.