Barbell Close Grip Bench Press
The barbell close grip bench press is a compound pressing exercise that shifts emphasis onto the triceps by using a narrower grip. It also engages the pectorals and front delts, making it a popular movement for building arm and upper body pressing strength.
How to do it
- Lie flat on a bench and grasp the barbell with a grip shoulder-width or slightly narrower apart.
- Unrack the bar and hold it directly above your chest with arms fully extended.
- Slowly lower the barbell to your lower chest, keeping your elbows close to your sides.
- Pause briefly at the bottom, then press the bar back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your grip shoulder-width or slightly narrower.
- Tuck your elbows close to your ribcage as you lower the bar.
- Press the weight straight up in a smooth line.
- Keep your feet planted flat on the floor for stability.
Breathing: Inhale as you slowly lower the barbell to your chest, and exhale firmly as you press the weight back up to the starting position.
Common mistakes
- Flaring your elbows out wide places excess stress on the shoulders and shifts work away from the triceps.
- Bouncing the barbell off your chest reduces muscle engagement and increases the risk of injury.
- Using a grip that is too narrow strains the wrists without providing extra triceps benefit.
Muscles worked
Primary: triceps. Secondary: pectorals, front delts.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 75 seconds
Lose weight
3 sets × 10–12 reps, rest 60 seconds
Build muscle
3–4 sets × 8–10 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel wrist or shoulder discomfort, ease off or adjust your grip width.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How close should my hands be on the bar?
Aim for a grip that is roughly shoulder-width or slightly narrower. An excessively narrow grip can strain your wrists.
Why do I feel this more in my chest than my arms?
The chest and front shoulders naturally assist during pressing. Keeping your elbows tucked in tighter helps shift more focus back to the triceps.
Can I do this exercise without a bench?
This specific variation requires a bench and rack for safety. Floor presses are a reasonable alternative if you do not have a bench.