How to perform the close-grip barbell bench press

bodybuilder, close grip, bench press

How to: Close-grip barbell bench press

The close grip bench press is a great compound movement that is a slight variation on the standard bench press, This exercise has the added benefit of working the triceps as well as the chest. This means the exercise may be limited if your tricep strength is not up to par.

Target Muscle

Main: Triceps Brachii

Synergists: Sternal (Lower) Pectoralis Major, Clavicular (Upper) Pectoralis Major, Anterior Deltoid


  1. Start lay down on horizontally on a flat bench with feet spread apart and planted firmly onto the ground.
  2.  Wrap your hands around the bar about shoulder width apart and unrack the barbell while keeping straight wrists and shoulder blades pinched together.
  3. Keeping elbows parallel, lower the bar so that it’s just touching your chest while inhaling and pause for a second.
  4. Press the barbell up to the starter position while exhaling and squeezing the chest muscles.
  5. Repeat this action with reps in the rage of 8-12 for maximum effectiveness.

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VIDEO: How to Close-grip barbell bench press