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.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Barbell Close Grip Bench Press
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.
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How to do Barbell Close Grip Bench Press
- 01Setup
Lie on a flat bench with your feet flat on the floor, ensuring your eyes are directly under the barbell.
- 02Setup
Grip the barbell with an overhand grip, hands slightly narrower than shoulder-width apart, ensuring your thumbs are wrapped securely around the bar.
- 03Setup
Unrack the barbell, holding it directly over your chest with your arms fully extended and elbows locked.
- 04
Inhale deeply and slowly lower the barbell towards your lower chest, keeping your elbows tucked close to your body throughout the descent.
- 05
Pause briefly at the bottom, then powerfully press the barbell back up to the starting position, exhaling as you extend your arms fully.
- 06
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.
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Get Ellim — FreeQuestions
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.
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Free · iPhone only · Available on the App Store