Ellim Logo
Ellim
Download on the App Store

Barbell Close Grip Bench Press

Build powerful triceps and chest strength with the Barbell Close Grip Bench Press. This compound movement isolates the triceps more effectively.

Intermediate
Compound
Push
1 min per set2 min rest
Upper Arms
Barbell

Variations of Barbell Close Grip Bench Press

Barbell Reverse Grip Floor Press exercise targeting Upper Arms
Compound

Barbell Reverse Grip Floor Press

Target your triceps and upper chest effectively with the Barbell Reverse Grip Floor Press. This exercise builds pressing strength and muscle definition.

Intermediate
Upper ArmsBarbell
Barbell Pin Close Grip Bench Press exercise targeting Upper Arms
Compound

Barbell Pin Close Grip Bench Press

Strengthen your triceps and chest with the Barbell Pin Close Grip Bench Press. This exercise uses a close grip and pins for a controlled, powerful push.

Intermediate
Upper ArmsBarbell
Barbell Lying Close grip Press exercise targeting Upper Arms
Isolation

Barbell Lying Close grip Press

Target your triceps effectively with the Barbell Lying Close Grip Press. Strengthen your upper arms by pressing a barbell from a lying position, focusing

Intermediate
Upper ArmsBarbell
Dumbbell Close grip Press exercise targeting Upper Arms
Compound

Dumbbell Close grip Press

Strengthen your triceps and inner chest with the dumbbell close grip press. Learn proper form for maximum muscle activation and safe, effective training.

Intermediate
Upper ArmsDumbbell

Description

A weightlifting exercise that primarily targets the triceps and chest muscles. The close grip bench press is performed on a flat bench using a barbell.

Save Barbell Close Grip Bench Press to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to Do Barbell Close Grip Bench Press

  1. 1
    Setup

    Lie on a flat bench with your feet flat on the floor, ensuring your eyes are directly under the barbell.

  2. 2
    Setup

    Grip the barbell with an overhand grip, hands slightly narrower than shoulder-width apart, ensuring your thumbs are wrapped securely around the bar.

  3. 3
    Setup

    Unrack the barbell, holding it directly over your chest with your arms fully extended and elbows locked.

  4. 4

    Inhale deeply and slowly lower the barbell towards your lower chest, keeping your elbows tucked close to your body throughout the descent.

  5. 5

    Pause briefly at the bottom, then powerfully press the barbell back up to the starting position, exhaling as you extend your arms fully.

  6. 6

    Ensure your elbows remain tucked and do not flare out during the entire movement to maximize triceps engagement and protect your shoulders.

Tips

  • Maintain elbow tuck: Keep your elbows close to your body throughout the lift to emphasize triceps activation and minimize stress on the shoulder joints.
  • Control the descent: Lower the bar slowly and with control (2-3 seconds) to increase time under tension and improve muscle hypertrophy.
  • Drive through your heels: Engage your lower body by pushing your heels into the floor to generate more power and stability during the pressing phase.
  • Keep wrists neutral: Ensure your wrists stay straight and aligned with your forearms to prevent wrist strain and maintain a strong, stable grip on the bar.

Common Mistakes

  • ×Flaring elbows out reduces triceps activation and increases shoulder stress; keep your elbows tucked tightly to your sides, pointing towards your feet.
  • ×Bouncing the bar off your chest can cause injury and reduces muscle engagement; control the eccentric phase by slowly lowering the bar until it lightly touches your chest.
  • ×Using a grip that is too narrow places excessive strain on the wrists and elbows; ensure your grip is slightly narrower than shoulder-width, allowing your wrists to remain neutral and strong.

In the Ellim app, Barbell Close Grip Bench Press unlocks

Free — no subscription needed

  • Log sets, reps, and weight

    Track every set as you train

  • See your strength curve

    Performance graphs across all sessions

  • Add to a routine

    Save into a custom workout in one tap

  • Rest timer with Live Activity

    Dynamic Island countdown between sets

  • HealthKit sync

    Workouts flow to Apple Health

  • 3,500+ exercise library

    Search, filter, and pick variations offline

Ready to train barbell close grip bench press?

Get Ellim — Free

Frequently Asked Questions

Is Barbell Close Grip Bench Press good for beginners?
Barbell Close Grip Bench Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Close Grip Bench Press?
You need Barbell to perform Barbell Close Grip Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Close Grip Bench Press?
Maintain elbow tuck: Keep your elbows close to your body throughout the lift to emphasize triceps activation and minimize stress on the shoulder joints. Control the descent: Lower the bar slowly and with control (2-3 seconds) to increase time under tension and improve muscle hypertrophy. Drive through your heels: Engage your lower body by pushing your heels into the floor to generate more power and stability during the pressing phase. Keep wrists neutral: Ensure your wrists stay straight and aligned with your forearms to prevent wrist strain and maintain a strong, stable grip on the bar.
What are common mistakes when doing Barbell Close Grip Bench Press?
Flaring elbows out reduces triceps activation and increases shoulder stress; keep your elbows tucked tightly to your sides, pointing towards your feet. Bouncing the bar off your chest can cause injury and reduces muscle engagement; control the eccentric phase by slowly lowering the bar until it lightly touches your chest. Using a grip that is too narrow places excessive strain on the wrists and elbows; ensure your grip is slightly narrower than shoulder-width, allowing your wrists to remain neutral and strong.

Related Exercises

Barbell Reverse Grip Skullcrusher exercise targeting Upper Arms
Isolation

Barbell Reverse Grip Skullcrusher

Strengthen your triceps with the Barbell Reverse Grip Skullcrusher. This isolation exercise targets all three heads for impressive arm definition and

Intermediate
Upper ArmsBarbell
Smith Close Grip Bench Press exercise targeting Upper Arms
Compound

Smith Close Grip Bench Press

Target your triceps and inner chest with the Smith Close Grip Bench Press. This exercise builds upper body strength and muscle mass with controlled

Intermediate
Upper ArmsSmith machine
EZ-bar Close Grip Bench Press exercise targeting Upper Arms
Compound

EZ-bar Close Grip Bench Press

Master the EZ-bar Close Grip Bench Press to build powerful triceps and improve pressing strength.

Intermediate
Upper ArmsEZ Barbell
Dumbbell Bench Dip exercise targeting Upper Arms
Compound

Dumbbell Bench Dip

Target your triceps with the dumbbell bench dip! This effective upper body exercise uses a bench and dumbbells to build strength and definition.

Intermediate
Upper ArmsDumbbell
Assisted Standing Triceps Dip exercise targeting Upper Arms and Pectoralis Major Sternal Head
Compound

Assisted Standing Triceps Dip

Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.

Intermediate
Upper ArmsPectoralis Major Sternal HeadLeverage machine
Body Up exercise targeting Upper Arms
Compound

Body Up

Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.

Advanced
Upper ArmsBody weight

Track every rep of Barbell Close Grip Bench Press.

Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.

Get Ellim — Free

Ready to train?

Barbell Close Grip Bench Press

Get Ellim — Free