Barbell Close-Grip Bench Press
Auto DetectedA compound bench press variation using a narrow grip, primarily targeting the triceps and anterior deltoids for building upper body strength and hypertrophy, emphasizing the elbow extension and lockout phase.
About Exercise
Equipment
Barbell, Flat Bench, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Biceps, Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
7/10Anterior Delts
Chest
6/10Mid Chest, Upper Chest
Biceps
3/10Forearms
3/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-180 seconds • Rest longer for heavy strength sets, shorter for hypertrophy focus.
How to Perform
Lie supine on a flat bench with feet flat on the floor. Grip the barbell with an overhand grip, hands slightly narrower than shoulder-width apart, ensuring wrists are straight.
- Unrack the barbell, holding it directly over your chest with elbows tucked close to your body.
- Inhale and slowly lower the barbell down towards the center of your chest or lower sternum.
- Pause briefly when the bar lightly touches your chest.
- Exhale and powerfully press the barbell straight up until your arms are fully extended.
- Maintain tight upper back and glute contact with the bench throughout the movement.
- Repeat for the desired number of repetitions and safely re-rack the weight.
Coaching Tips
Form Cues
- Tuck elbows tight
- Press with your triceps
- Keep wrists straight
- Squeeze the bar hard
- Chest up and locked
Breathing
Inhale during the eccentric (lowering) phase, bracing the core, and exhale forcefully as you press the bar back up.
Tempo
3-1-1
Range of Motion
Lower the bar until it lightly touches the chest or is slightly above, and press until the elbows are fully extended.
Safety
Safety Notes
- Use a spotter or power rack safeties when lifting heavy loads.
- Avoid hyper-adducting the wrist joint; slightly widen grip if wrist pain occurs.
- Ensure stable feet and glute contact on the bench.
Spotting
Spot from behind the lifter, ready to help lift the bar from below the center using an alternating grip.
Common Mistakes
- Flaring the elbows outward excessively
- Bouncing the bar off the chest
- Using a grip so narrow that it hurts the wrists
- Allowing the hips to lift off the bench
When to Avoid
- Acute shoulder, elbow, or wrist joint pain
- Severe rotator cuff issues
Flexibility Needed
- Good wrist flexibility for narrow grip
Build Up First
- Competency in standard Barbell Bench Press technique
- Proper core and back bracing ability
Also known as
Close Grip Bench Press, Barbell Bench Press (Close Grip), Close Grip Chest Press
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