Smart Workout Diary

Barbell Bench Press Close Grip

The close-grip barbell bench press is a horizontal pressing exercise performed on a flat bench with the hands placed narrower than shoulder width on the bar. It primarily develops the triceps, while the chest and front shoulders assist the press. It supports upper-body pressing strength and triceps muscle development.

Demonstration

Barbell Bench Press Close Grip — demonstration 1
Barbell Bench Press Close Grip — demonstration 2

Instructions

  1. Set a barbell in a rack over a flat bench at a height you can safely unrack, and use safety arms or a competent spotter when available.
  2. Lie with your eyes under the bar, feet planted firmly on the floor, and your upper back and glutes in contact with the bench. Pull the shoulder blades gently back and down.
  3. Grip the bar with hands slightly narrower than shoulder width, keeping the wrists stacked over the forearms. Do not place the hands so close that the wrists are forced to bend sharply.
  4. Unrack the bar and hold it above the lower chest with the elbows angled close to the torso.
  5. Inhale and lower the bar under control to the lower chest, keeping the forearms near vertical and the bar level.
  6. Press the bar upward while exhaling, extending the elbows without letting them flare widely. Return the bar over the lower chest.
  7. After the final repetition, guide the bar securely into the rack before releasing your grip.
Muscle Group
Triceps
Other Muscle Groups
Chest, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a moderate grip width: keep the hands slightly narrower than shoulder width; an extremely narrow grip often increases wrist discomfort without improving the exercise.
  2. Keep the elbows controlled: let them track near the torso rather than flaring far outward.
  3. Maintain a stable base: keep your feet planted and your upper back braced against the bench throughout the set.
  4. Control the load: lower the bar steadily and select a weight you can safely rack if a repetition slows or fails.
Exercise library