Primary Muscles
Triceps
Equipment
barbell
Level
beginner
Force
push
Secondary Muscles
Chest
Shoulders
Form Diagram
Start and end positions for Close-Grip Barbell Bench Press
Step-by-Step Instructions
- 1Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- 2As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
- 3After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- 4Repeat the movement for the prescribed amount of repetitions.
- 5When you are done, place the bar back in the rack.
Safety note: This exercise information is for educational purposes only. Always warm up properly, use appropriate weight for your fitness level, and consult a qualified trainer or healthcare provider if you have any injuries or medical conditions.
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