Target Muscle

    Triceps

    Equipment

    Barbell

    Difficulty

    Intermediate

    Category

    Strength

    ArmsBarbell

    Barbell Close Grip Bench Press

    The barbell close grip bench press is a compound exercise primarily targeting the tricep, with secondary emphasis on the chest and shoulders. It is performed by lying on a bench, gripping the barbell with a close grip, and pressing the weight up and down while keeping the elbows close to the body.

    Also Works

    ChestShoulders

    How to Perform

    1. 1

      Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.

    2. 2

      Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.

    3. 3

      Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.

    4. 4

      Pause for a moment when the barbell touches your chest.

    5. 5

      Push the barbell back up to the starting position, fully extending your arms.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Triceps Exercises

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