Close-Grip Barbell Bench Press

Primary: Triceps Brachii

Secondary: Pectoralis Major and Anterior Deltoids

1. Get into the starting position. Lie on a flat bench, place your feet firmly on the floor, and squeeze your shoulder blades together. Grip the barbell slightly narrower than shoulder-width apart, keeping your wrists in a neutral position.
2. Unrack the barbell. Extend your arms above your chest while maintaining a stable body position and keeping your core engaged.
3. Lower the barbell. Inhale as you slowly lower the bar toward your lower chest, keeping your elbows closer to your torso without tucking them excessively.
4. Perform the press. Exhale as you press the barbell upward, extending your elbows while maintaining control throughout the movement.
5. Repeat the movement. Perform the exercise without jerking, keep your hips on the bench, and maintain a stable body position.

Mistake 1: Using an excessively narrow grip that causes wrist and elbow discomfort.

How to Fix: Position your hands slightly narrower than shoulder-width apart to maintain comfortable joint alignment and better control of the barbell.

Mistake 2: Flaring your elbows too far out to the sides.

How to Fix: Keep your elbows closer to your torso and control the barbell's path during both the lowering and pressing phases.

1. Neutral-Grip Dumbbell Bench Press — Allows each arm to work independently and helps you find a comfortable wrist position.
2. Smith Machine Close-Grip Bench Press — Provides a fixed bar path for more controlled movement.
3. Close-Grip Push-Ups — A bodyweight variation that places greater emphasis on the triceps.

Sets

3

Reps

8–12

Rest Between Sets

60–120 seconds