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
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
3
Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
4
Pause for a moment when the barbell touches your chest.
5
Push the barbell back up to the starting position, fully extending your arms.
6
Repeat for the desired number of repetitions.
Pro Tips
•Place your hands about shoulder-width apart or slightly narrower; going too narrow puts unnecessary stress on the wrists.
•Tuck your elbows to about 30 degrees from your torso and lower the bar to your lower chest or sternum area.
•Focus on locking out each rep with force and squeezing the triceps hard at the top.
Common Mistakes
•Gripping too narrow (hands touching), which causes wrist pain and shoulder impingement without additional tricep benefit.
•Flaring the elbows wide, which turns it into a regular bench press and takes tension off the triceps.
•Lowering the bar to the upper chest or neck instead of the lower chest, which stresses the shoulders.