Smart Workout Diary

Barbell Tricep Press Close Grip

The barbell close-grip bench press is a horizontal pressing exercise performed with the hands set closer than a standard bench press grip. It primarily trains the triceps while also working the chest and front shoulders. It supports upper-body pressing strength and triceps development.

Demonstration

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

Instructions

  1. Set a barbell in a rack over a flat bench and lie beneath it with your eyes roughly under the bar. Plant both feet firmly on the floor.
  2. Grip the bar with hands about shoulder-width apart or slightly narrower, keeping your wrists stacked over your forearms.
  3. Pull your shoulder blades gently back and down, keep your upper back in contact with the bench, and unrack the bar with control.
  4. Lower the bar slowly to the lower chest or upper sternum, keeping your elbows relatively close to your torso.
  5. Press the bar upward until your elbows are straight without forcefully locking them, maintaining a stable wrist and shoulder position.
  6. Guide the bar back into the rack only after it is secure over the hooks. Use a spotter or safety arms when training near failure.
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: Extremely narrow hand placement can stress the wrists; keep the grip near shoulder width.
  2. Control the descent: Lower the bar smoothly instead of bouncing it from the chest.
  3. Keep elbows tucked: Do not flare them widely, but avoid forcing them tightly against your sides.
  4. Choose a manageable load: Reduce the weight if you cannot keep your wrists neutral or control the bar path.
Exercise library