Close Grip Barbell Bench Press: Video Tutorial & Exercise Guide
| Workout | Close Grip Barbell Bench Press |
| Primary Muscle Group | Triceps |
| Secondary Muscle Group | Shoulders, Chest |
| Equipment Required | Barbell, Bench |
| Force Type | Push |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Close Grip Barbell Bench Press: Video Tutorial & Exercise Guide
Close Grip Barbell Bench Press: Step-by-Step Guide
- Step 1: Lie down on a flat bench with your feet flat on the floor. Grab the barbell with a grip slightly narrower than shoulder-width, keeping your hands about 6-12 inches apart.
- Step 2: Unrack the bar and hold it directly above your chest with your arms fully extended. Engage your core, and keep your back flat on the bench.
- Step 3: Slowly lower the barbell toward your lower chest, keeping your elbows close to your body as you descend. Focus on engaging your triceps during the lowering phase.
- Step 4: Once the bar touches your chest, press the bar back up to the starting position by extending your arms, squeezing your triceps at the top of the movement.
- Step 5: Repeat for the desired number of reps, maintaining control and form throughout the entire movement.
Close Grip Barbell Bench Press: Overview
The close grip barbell bench press is an upper-body exercise that primarily targets the triceps, while also engaging the chest and shoulders. By using a narrower grip, this variation of the traditional bench press places greater emphasis on the triceps, making it an effective movement for developing arm strength and size.
This exercise is popular among powerlifters and bodybuilders, as it strengthens the triceps while also working the chest and shoulders, providing a well-rounded upper-body workout. The close grip bench press is a great exercise for building pushing strength and improving performance in compound lifts.
Close Grip Barbell Bench Press: Benefits
The close grip barbell bench press targets the triceps more effectively than the traditional bench press, making it a key exercise for developing arm strength. By placing more emphasis on the triceps, this movement also helps improve pressing strength for exercises like the bench press and overhead press.
This exercise engages the chest and shoulders, contributing to upper body development. It’s a great way to enhance overall pushing power and can be used to overcome strength plateaus in the bench press.
The close grip bench press also promotes better shoulder stability and joint health by keeping the elbows close to the body, reducing strain on the shoulder joints compared to a wide grip bench press.
Close Grip Barbell Bench Press: Pro Tips & Advanced Techniques
Keep your elbows tucked in throughout the movement to engage the triceps fully and protect your shoulders. Focus on slow, controlled movements to maximize muscle activation, particularly in the lowering phase. For an added challenge, try pausing briefly at the bottom of the press to increase time under tension, or incorporate tempo training by slowing down the lowering phase. Ready to build stronger arms and pressing power? Let’s press!
Close Grip Barbell Bench Press: Progression Plan
Beginner
Intermediate
Advanced
Close Grip Barbell Bench Press: Frequently Asked Questions (FAQs)
What muscles do Close Grip Barbell Bench Presses target?
+This exercise primarily targets the triceps, with secondary engagement of the chest and shoulders.
Is the Close Grip Barbell Bench Press suitable for beginners?
+Yes, the close grip bench press is suitable for beginners, but it’s important to start with lighter weights to focus on proper form. Beginners should keep their elbows close to their body to avoid shoulder strain.
How can I make the Close Grip Barbell Bench Press more challenging?
+To make the exercise more challenging, increase the weight, slow down the lowering phase, or pause at the bottom of the movement. You can also try performing supersets with other tricep exercises for a more intense workout.
How often should I include the Close Grip Barbell Bench Press in my routine?
+The close grip bench press can be included 1-2 times per week as part of your upper body or chest/tricep day. It pairs well with other pressing and arm-focused exercises.
What common mistakes should I avoid when doing Close Grip Barbell Bench Press?
+Avoid letting your elbows flare out to the sides, as this reduces the focus on the triceps and can strain your shoulders. Keep your elbows close to your body and maintain control throughout the movement.
