Close Grip Barbell Bench Press
The close grip barbell bench press is a compound exercise that emphasizes the triceps while also engaging the pectorals and shoulders. The narrow grip shifts the majority of the pressing load onto the triceps, making it effective for building upper arm pressing strength.
How to do it
- Lie flat on a bench and grip the barbell with hands slightly narrower than shoulder-width apart.
- Unrack the barbell and hold it directly above your chest with arms extended.
- Lower the barbell slowly toward your lower chest, keeping your elbows close to your body.
- Pause briefly at the bottom, then press the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your grip slightly narrower than shoulder-width.
- Tuck your elbows close to your torso during the descent.
- Lower the bar smoothly to your lower chest.
- Press the weight straight up until your arms are fully extended.
Breathing: Inhale as you lower the barbell toward your chest, and exhale forcefully as you press the weight back up.
Common mistakes
- Flaring elbows wide puts unnecessary stress on the shoulder joints and shifts work away from the triceps.
- Bouncing the barbell off the chest uses momentum instead of muscle strength.
- Using a grip that is too narrow can cause wrist strain and discomfort.
Muscles worked
Primary: triceps. Secondary: pectorals, shoulders.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps, rest 75 seconds
Lose weight
3 sets x 10-15 reps, rest 60 seconds
Build muscle
3-4 sets x 8-12 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel wrist or shoulder discomfort, ease off or choose a gentler pressing option.
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?
Place your hands slightly narrower than shoulder-width apart. Going extremely narrow can strain your wrists without offering extra benefits.
Why do I feel this more in my chest than my triceps?
The pectorals are still active secondary muscles. Focusing on keeping your elbows tucked tightly to your sides helps shift more work to the triceps.
Can I do this exercise at home?
Yes, provided you have a barbell, weight plates, and a sturdy bench to lie on safely.