Barbell Close-Grip Bench Press
Auto DetectedA narrow-grip variation of the barbell bench press that targets triceps for strength and hypertrophy while engaging chest and shoulders, improving lockout power and upper body pressing ability.
About Exercise
Equipment
Barbell, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Chest
7/10Upper Chest
Shoulders
6/10Anterior Delts
Forearms
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Lie supine on a flat bench with feet flat on the floor, grip the barbell shoulder-width apart, and unrack it over your chest with straight arms.
- Inhale and lower the bar to your lower chest, keeping elbows tucked at 45 degrees.
- Pause briefly at the bottom without bouncing.
- Exhale and press the bar straight up using your triceps.
- Fully extend arms without locking elbows.
- Maintain shoulder blades retracted and core braced throughout.
Coaching Tips
Form Cues
- Tuck elbows close
- Drive with triceps
- Keep wrists straight
- Squeeze shoulder blades
- Feet drive into floor
Breathing
Inhale during the lowering phase and exhale forcefully during the press while bracing your core.
Tempo
3-1-1
Range of Motion
Lower bar until it lightly touches lower chest or upper abdomen; press until arms are fully extended over chest.
Safety
Safety Notes
- Use spotter for heavy sets
- Avoid if acute elbow or shoulder pain
- Secure collars on barbell
- Start with lighter weights to master form
Spotting
Spotter positions hands under bar during descent; assist by lifting bar upward if needed, or use rack safeties set just above chest.
Common Mistakes
- Flaring elbows outward
- Bouncing bar off chest
- Gripping too narrow
- Lifting hips off bench
- Hyperextending wrists
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Wrist instability
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist extension mobility
Build Up First
- Master basic bench press form
- Proper bracing technique
Also known as
Close Grip Bench Press, Narrow Grip Bench Press, CG Bench Press
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