Close-Grip Barbell Bench Press
Muscle Group
Triceps / Chest
Equipment
Barbell
Difficulty
Intermediate
Bench press with close hand placement. Compound movement focused on triceps.
How to Perform This Exercise
- 1 Lie on a flat bench, feet flat on the floor, shoulder blades squeezed against the bench.
- 2 Grasp the bar with a shoulder-width or slightly wider grip.
- 3 Unlock the weight and bring it above your chest, arms extended.
- 4 Lower slowly toward the mid-chest while keeping elbows at 45 degrees.
- 5 Push explosively upward while contracting the chest until lockout.
Common Mistakes to Avoid
- Flaring the elbows during the movement, reducing triceps isolation.
- Using body momentum to push the weight instead of controlling it.
- Not reaching full extension, missing the maximum contraction.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Triceps brachii (3 heads)
Secondary Muscles
- Anterior deltoids
- Chest
- Anconeus
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