Barbell Close-grip Bench Press

The barbell close-grip bench press is a compound exercise primarily targeting the triceps, with secondary emphasis on the chest and shoulders. It is performed by lying on a bench, gripping the barbell with a close grip, and pressing the weight up and down while keeping the elbows close to the body.

Quick Facts

How to Do Barbell Close-grip Bench Press

Follow these step-by-step instructions to perform Barbell Close-grip Bench Press with proper form and technique.

1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
4. Pause for a moment when the barbell touches your chest.
5. Push the barbell back up to the starting position, fully extending your arms.
6. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Barbell Close-grip Bench Press targets helps you integrate it effectively into your training program.

Benefits of Barbell Close-grip Bench Press

Incorporating Barbell Close-grip Bench Press into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Triceps Development: Barbell Close-grip Bench Press directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
• Progressive Overload Potential: Barbells allow for precise weight increments, making it easier to progressively overload the muscles over time for consistent strength gains.
• Functional Strength: Strength exercises like Barbell Close-grip Bench Press build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Barbell Close-grip Bench Press safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Barbell Close-grip Bench Press, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Use Safety Equipment: When lifting heavy, always use a power rack with safety pins set at the appropriate height, and consider using a spotter for maximal attempts.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Barbell Close-grip Bench Press, track these metrics during your workouts: