Exercise Library
Barbell Close Grip Bench Press
The close grip bench press is a barbell press performed with the hands at roughly shoulder width, shifting emphasis from the chest to the triceps and front delts. It is one of the few triceps-dominant movements that can be loaded heavy, which makes it central to building lockout strength for the bench press and overhead press. Powerlifters and general lifters alike run it as a primary or secondary pressing exercise.
Primary muscle
Chest (pectorals)
Secondary muscles
triceps, front deltoids, serratus anterior
Equipment
Barbell
Category
Triceps
How to Do the Barbell Close Grip Bench Press
- Lie on a flat bench with your eyes under the bar, feet planted, shoulder blades pulled back and down.
- Grip the bar at shoulder width or just inside it; going much narrower strains the wrists without extra triceps benefit.
- Unrack the bar and hold it over your shoulders with arms locked.
- Inhale, then lower the bar under control to your lower chest, keeping your elbows tucked at roughly 30 to 45 degrees from your torso.
- Touch the chest lightly without bouncing.
- Exhale and press the bar up and slightly back toward your shoulders, driving hard through the lockout where the triceps dominate.
- Keep your glutes on the bench and wrists stacked over your forearms for every rep.
Common Mistakes
- Gripping too narrow: hands inside shoulder width bend the wrists and hammer the elbows; shoulder width already biases the triceps.
- Flaring the elbows: letting the elbows travel wide turns it back into a regular bench press and adds shoulder stress with a close grip.
- Bouncing off the chest: rebounding the bar hides weak triceps and defeats the purpose of training the lockout.
- Cutting range at the top: stopping short of full elbow extension skips the exact portion of the press this variation is meant to strengthen.
Track This Exercise in the App
Log your barbell close grip bench press sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.