Barbell Close Grip Bench Press Exercise Guide
Exercise Profile
- Target
- Triceps
- Equipment
- Barbell
- Body Part
- Upper Arms
- Primary Muscle
- Triceps
- Secondary Muscles
- Pectoralis Major, Deltoid, Pectoralis Major Sternal Head, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Close Grip Bench Press
Visualised Target Muscle Groups
Front
Back
How to: Barbell Close Grip Bench Press
- Lie on a flat bench with your feet flat on the floor.
- Grab the barbell with a grip narrower than shoulder-width.
- Lower the bar to your chest while keeping your elbows close to your body.
- Press the barbell back up to the starting position, expelling breath as you lift.
- Repeat for the desired number of repetitions.
Common Mistakes
- Flaring elbows out too much.
- Lifting the hips off the bench during the lift.
- Not controlling the weight during the descent.
Modifications
- Use dumbbells for a lighter option.
- Perform the exercise on a bench with added support.
Tips
- Keep your wrists straight to avoid strain.
- Lower the bar to your chest for a full range of motion.
- Engage your core for stability during the lift.
Barbell Close Grip Bench Press Alternatives
Tags
triceps
strength
upper body
bench press
closed grip
muscle building
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