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Close-Grip Barbell Bench Press

Performed with a close (narrow) grip to shift emphasis, this variation primarily targets your Triceps, with support from Chest, Shoulders. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Compound · Push

Primary muscles: Triceps Secondary muscles: Chest, Shoulders

How to perform Close-Grip Barbell Bench Press

  1. Step 1. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  2. Step 2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
  3. Step 3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  4. Step 4. Repeat the movement for the prescribed amount of repetitions.
  5. Step 5. When you are done, place the bar back in the rack.

Sample sets & reps for Close-Grip Barbell Bench Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Body-Up — bodyweight
  • Body Tricep Press — bodyweight
  • Cable Incline Triceps Extension — cable

See all Triceps exercises →

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