Close-grip Barbell Bench Press
Muscle Groups: Chest, Triceps
Close-grip Barbell Bench Press focuses on Chest, Triceps, with 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.
- 2
Grip the barbell with a close overhand grip, slightly narrower than shoulder-width apart, and unrack it directly over your chest with arms extended.
- 3
Slowly lower the barbell towards your chest, keeping your elbows tucked in.
- 4
Press the barbell back up to the starting position by extending your arms fully.
Secondary Muscles
While Close-grip Barbell Bench Press primarily targets Chest, Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include 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.
