Close-grip Bench Press Barbell
The close-grip bench press is a barbell exercise targeting the triceps. By using a narrower grip than a standard bench press, it shifts emphasis from the chest to the triceps, making it a key exercise for building arm pressing strength.
How to do it
- Lie flat on a bench and grip a barbell with your hands approximately shoulder-width apart or slightly closer.
- Unrack the bar and hold it directly above your chest with your arms fully extended.
- Lower the bar to your lower chest by bending your elbows, keeping them close to your sides.
- Press the bar back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Form cues
- Keep your hands shoulder-width apart or slightly closer.
- Tuck your elbows in close to your ribs as you lower the bar.
- Lower the bar steadily to your lower chest.
- Press the bar straight up to full arm extension.
Breathing: Inhale as you lower the barbell toward your chest, and exhale firmly as you press it back up to the starting position.
Common mistakes
- Flaring elbows outward, which places unnecessary stress on the shoulder joints instead of targeting the triceps.
- Bouncing the barbell off the chest, which uses momentum and reduces muscle activation.
- Using a grip that is too narrow, which can strain the wrists without offering extra triceps benefit.
Muscles worked
Primary: triceps. Secondary: chest, shoulders.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 75 s
Lose weight
3 sets × 10–12 reps, rest 60 s
Build muscle
3–4 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel wrist or shoulder discomfort, ease off the narrow grip width 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 grip be?
Aim for shoulder-width or just slightly inside. A grip that is too narrow can strain your wrists without improving triceps activation.
What if I feel this in my chest instead of my triceps?
Make sure your elbows stay tucked close to your torso during the movement rather than flaring out to the sides.
Can I do this exercise with dumbbells if a barbell is busy?
Yes, holding two dumbbells with palms facing each other is a great alternative that targets the triceps similarly.