Intermediate
Close-Grip Barbell Bench Press
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Close-Grip Barbell Bench Press is an upper-body compound exercise that targets the triceps muscles - chest and shoulders are also involved. With proper form, the close grip bench press can put less strain on your shoulder joints and encourage hypertrophy, or muscle growth, in your arms.
Exercise Instructions
-
Step 1
Grab the barbell with an overhand grip 6 to 12 inches apart and hold it above your sternum with your arms fully extended. -
Step 2
Slowly lower the bar to your chest and be sure that your elbows are at your sides and your shoulders form a 45-degree angle with your body. Pause, then press the bar straight down and return to the starting position.
Muscle Groups
Close-Grip Barbell Bench Press targets Delts, Pecs, Triceps as seen below.
Exercise Tips
- Don't put your hands too close. Hands should be at least 6 inches apart.
- Remember to wrap your thumbs around the bar to ensure safety.
- Don't bounce the bar off your chest. Move the bar in a controlled manner.
- Keep your hips on the bench throughout the movement.
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