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Barbell Decline Close-Grip Bench Press
A close-grip barbell press on a decline bench that targets the triceps while engaging the lower chest and anterior shoulders to build upper body strength and hypertrophy.
About Exercise
Equipment
Barbell, Decline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Forearms
Accessory Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapTriceps
9/10Lateral Head, Medial Head, Long Head
Chest
6/10Lower Chest, Mid Chest
Shoulders
5/10Anterior Delts
Forearms
3/10Flexors
Abs
2/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Lie on a decline bench with feet hooked under pads and head supported. Grip barbell slightly narrower than shoulder-width with thumbs wrapped around.
- Unrack bar over lower chest with arms extended.
- Inhale and lower bar slowly to lower sternum, elbows tucked at 45 degrees.
- Pause briefly as bar touches chest.
- Exhale and press bar straight up by extending elbows.
- Stop short of lockout and repeat.
- Rerack bar with control.
Coaching Tips
Form Cues
- Tuck elbows close
- Drive through heels
- Keep wrists straight
- Squeeze shoulder blades
- Press yourself away from bar
Breathing
Inhale during descent, brace core, and exhale forcefully during the press.
Tempo
3-1-1
Range of Motion
Lower bar from full extension to touch at lower sternum; press to near full elbow extension without hyperextending.
Safety
Safety Notes
- Use spotter or safeties for heavy lifts
- Avoid if acute shoulder or elbow pain
- Hook feet securely to prevent sliding
- Keep core engaged to maintain stability
- Do not use suicide grip
Spotting
Spot from behind at wrists or bar; assist on upward press if needed. Use safeties at chest level for solo lifts.
Common Mistakes
- Flaring elbows wide
- Bouncing bar off chest
- Arching lower back excessively
- Uneven grip width
- Locking elbows fully
When to Avoid
- Acute shoulder impingement
- Elbow joint pain
- Uncontrolled high blood pressure
- Vertigo or dizziness
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist extension without pain
- Thoracic extension for stability
Build Up First
- Master basic bench press form
- Core bracing competency
- Proper scapular retraction
Also known as
Decline Close-Grip Bench Press, Close Grip Decline Bench Press, Decline Triceps Bench Press
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