Which muscles does the barbell close-grip bench press work?

The barbell close-grip bench press primarily targets the triceps, making it an excellent exercise for arm strength and size. It also engages the chest and shoulders as secondary muscles, helping improve overall pressing power.

What equipment do I need for the barbell close-grip bench press?

You’ll need a flat bench and a barbell to perform this exercise. If a barbell isn’t available, you can use a pair of dumbbells or a Smith machine as an alternative while keeping your grip narrow.

Is the close-grip bench press suitable for beginners?

Yes, beginners can perform the close-grip bench press, but it’s important to start with lighter weights to learn proper form. Focus on keeping elbows close to your body and controlling the bar path before increasing load.

What are common mistakes to avoid during a close-grip bench press?

Avoid flaring your elbows out, as it can reduce triceps activation and strain your shoulders. Also, don't grip too close together this can cause wrist discomfort; aim for just inside shoulder-width grip.

How many sets and reps should I do for triceps growth?

For muscle growth, aim for 3–4 sets of 8–12 reps using a weight that challenges you while maintaining good form. Rest 60–90 seconds between sets to maximize strength and recovery.

What safety tips should I follow for the close-grip bench press?

Always use a spotter or safety pins when lifting heavier loads to prevent accidents. Keep your core tight, feet firmly planted, and control the descent to avoid unnecessary strain on your shoulders and wrists.

Are there variations of the close-grip bench press?

Yes, you can perform it on an incline bench to target upper chest and triceps differently, or use a reverse grip for wrist-friendly positioning. Resistance bands or dumbbells can also add variety to your training.

Barbell Close-Grip Bench Press

Target Muscles

Primary:

Triceps

Secondary:

Chest

Shoulders

Equipment Required

Bench

Barbell

Exercise Type

Weight & Reps

How To Do

Lie flat on a bench and grip the barbell with your hands closer than shoulder-width apart, holding it above your chest. Lower the barbell to your chest while keeping your elbows close to your sides, then press it back up, focusing on engaging your triceps. Keep your feet planted and back flat on the bench throughout the movement.

Step-by-Step Instructions

Lie flat on a bench with your feet firmly planted on the ground and your back pressed against the bench. Position yourself under the barbell so that it is aligned with your chest.
Grip the barbell with your hands placed closer than shoulder-width apart, ensuring a firm and secure grip. Your palms should face forward.
Unrack the barbell by straightening your arms and holding it directly above your chest. This is your starting position.
Slowly lower the barbell towards your chest by bending your elbows, keeping your elbows close to your body throughout the movement to engage the triceps.
Once the barbell lightly touches your chest, pause briefly.
Push the barbell back up to the starting position by straightening your arms, focusing on contracting your triceps.
Repeat the movement for the desired number of repetitions.
After completing the set, carefully rack the barbell back onto the bench press stand.

Explore more triceps exercises or bench exercises in our exercise library.

Alternative Exercises

Barbell Incline Close-Grip Bench Press

Triceps

Bench • Barbell

Barbell Decline Close-Grip to Skull Press

Triceps

Bench • Barbell

Dumbbell Close-Grip Press

Triceps

Dumbbell • Bench

Dumbbell Seated Triceps Extension

Triceps

Bench • Dumbbell

Frequently Asked Questions

Which muscles does the barbell close-grip bench press work?: The barbell close-grip bench press primarily targets the triceps, making it an excellent exercise for arm strength and size. It also engages the chest and shoulders as secondary muscles, helping improve overall pressing power.
What equipment do I need for the barbell close-grip bench press?: You’ll need a flat bench and a barbell to perform this exercise. If a barbell isn’t available, you can use a pair of dumbbells or a Smith machine as an alternative while keeping your grip narrow.
Is the close-grip bench press suitable for beginners?: Yes, beginners can perform the close-grip bench press, but it’s important to start with lighter weights to learn proper form. Focus on keeping elbows close to your body and controlling the bar path before increasing load.
What are common mistakes to avoid during a close-grip bench press?: Avoid flaring your elbows out, as it can reduce triceps activation and strain your shoulders. Also, don't grip too close together this can cause wrist discomfort; aim for just inside shoulder-width grip.
How many sets and reps should I do for triceps growth?: For muscle growth, aim for 3–4 sets of 8–12 reps using a weight that challenges you while maintaining good form. Rest 60–90 seconds between sets to maximize strength and recovery.
What safety tips should I follow for the close-grip bench press?: Always use a spotter or safety pins when lifting heavier loads to prevent accidents. Keep your core tight, feet firmly planted, and control the descent to avoid unnecessary strain on your shoulders and wrists.
Are there variations of the close-grip bench press?: Yes, you can perform it on an incline bench to target upper chest and triceps differently, or use a reverse grip for wrist-friendly positioning. Resistance bands or dumbbells can also add variety to your training.