Barbell Close Grip Bench Press
Builds your triceps and improves horizontal pressing strength. That carries over to the bench press and everyday pushing tasks.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on your back on the bench with your feet firmly on the floor, pull your shoulder blades back and down, and brace your core.
- 02
Grip the barbell with a close grip, placing your hands slightly narrower than shoulder-width apart, and lift the bar off the rack with your arms straight.
- 03
Lower the barbell under control to the lower part of your sternum, keeping your elbows close to your body and maintaining controlled tension in your triceps.
- 04
Press the barbell straight up until your elbows are almost fully extended, keeping your back neutral and your core braced.
- 05
Return the barbell to the rack under control, and avoid shrugging your shoulders or lifting your head off the bench.
Beginner's guide
§ 03 · GuideBuilds your triceps and improves horizontal pressing strength. That carries over to the bench press and everyday pushing tasks.
You should feel it mainly in your triceps, with some work in your chest. It should not feel like sharp pain in your shoulders or wrists.
A common mistake is letting your elbows flare out, which adds unnecessary shoulder stress. Keep your elbows close and control the lowering phase.
How to get started at the gym
§ 04 · SisuLiftBarbell Close Grip Bench Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your elbows close to your body throughout the movement to reduce shoulder stress. Keep your feet firmly on the floor and your core tightly braced during the pressing phase.
An effective exercise for targeting the triceps, especially when using a close grip.
More exercises: Triceps
§ 06 · Same muscles
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