How to do the Barbell Close Grip Bench Press
TricepsBarbellIntermediate
The barbell close grip bench press is one of the most effective mass-builders for the triceps, loading all three heads through a demanding pressing range of motion. Master it and you will build the kind of arm thickness that translates directly to stronger pressing across every upper body lift.
Add this to my personalized plan →Muscles worked
Primary
Triceps
Secondary
Front deltsChest
Step-by-step
- Set up flat on the bench, grip the barbell with hands shoulder-width apart or slightly narrower, and unrack with straight arms directly over your chest.
- Lower the bar under control to your lower chest, keeping your elbows tucked at roughly 45 degrees rather than flaring wide.
- Pause briefly at the chest without bouncing, then press the bar back up in a straight line while squeezing the triceps hard at lockout.
- Re-rack only after fully locking out the final rep, keeping tension in your upper back and feet flat on the floor throughout.
Common mistakes
- Gripping too narrow causes wrist strain and reduces stability, so keep hands at shoulder-width to stay strong and pain-free.
- Letting the elbows flare out shifts load onto the chest and shoulders, so actively drive your elbows forward and in toward your torso on every rep.
- Bouncing the bar off the chest removes tension and risks injury, so lower with control and initiate each press from a dead stop or gentle touch.
Pro tip — At the top of each rep, think about pushing your hands toward each other without actually moving them, this isometric squeeze dramatically increases triceps activation without changing the movement pattern.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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