Close-grip Barbell Bench Press
Muscle Groups: Chest, Triceps, Delts
Close-grip Barbell Bench Press focuses on Chest, Triceps, Delts, 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
Lie on a flat bench with your feet flat on the floor and your eyes directly under the barbell.
- 2
Grip the barbell with an overhand, close grip, slightly narrower than shoulder-width apart.
- 3
Unrack the barbell, holding it directly over your chest with your arms fully extended.
- 4
Slowly lower the barbell towards your lower chest or upper abdomen, keeping your elbows tucked close to your body.
- 5
Once the barbell lightly touches your chest, press it back up to the starting position by extending your arms fully.
Secondary Muscles
While Close-grip Barbell Bench Press primarily targets Chest, Triceps, Delts , 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.
