Barbell Close-Grip Bench Press
The close-grip bench press is a compound upper-body exercise that emphasizes the triceps while still engaging the chest and shoulders. By narrowing the grip, the range of motion shifts to favor elbow extension, making it a powerful triceps builder. It’s ideal for lifters seeking stronger pressing mechanics and bigger arms, with carryover to bench press strength and overhead pressing.
- Lie flat on a bench with your feet planted firmly on the ground.
- Grip the barbell with your hands shoulder-width apart or slightly closer, ensuring your wrists are neutral and your forearms remain vertical at the bottom of the lift.
- Unrack the bar and position it directly above your shoulders with your arms fully extended.
- Lower the barbell under control to your lower chest or upper sternum, keeping your elbows tucked close to your body.
- Press the barbell back up to the starting position by extending your elbows fully.
- Repeat for the desired number of reps, maintaining a controlled tempo.
- Avoid going too narrow on the grip, as it can strain the wrists and elbows. Shoulder-width is typically optimal. - Keep your elbows tucked to maximize triceps engagement and protect the shoulders. - Maintain a strong, braced torso throughout the lift to stabilize your body. - Start with moderate weights to master form before progressing to heavier loads.