Close-grip Barbell Bench Press
Muscle Groups: Triceps
Close-grip Barbell Bench Press focuses on Triceps, with Chest, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Close-grip Barbell Bench Press with proper form and technique.
- 1
Grasp a barbell with an overhand grip 6 to 12 inches apart and hold it above your sternum with arms completely straight.
- 2
Slowly lower the bar down to your chest. Make sure you keep your elbows tucked in close to your sides, your upper arms forming a 45-degree angle to your body. Pause, and then press the bar in a straight line back up to the starting position.
Tips for Success
These tips will help you perform Close-grip Barbell Bench Press safely and effectively while maintaining proper form.
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Do not place the hands too close. Hands should be at least 6 inches apart.
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Make sure to wrap your thumbs around the bar to ensure safety.
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Do not bounce the bar off of the chest. Move the bar in a controlled fashion.
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Keep your hips on the bench throughout the entire movement.
Secondary Muscles
While Close-grip Barbell Bench Press primarily targets Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Chest, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Close-grip Barbell Bench Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Close-grip Barbell Bench Press, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
