Barbell Close-Grip Bench Press
The barbell close-grip bench press is a modified version of the bench press. Bringing the elbows back alongside the body with the narrower grip places more emphasis on the triceps and less on the chest muscles.
Barbell Close-Grip Bench Press Execution
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1
Place the appropriate weight on a barbell
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2
Sit on the bench
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3
Place your hands shoulder-width apart on the bar in front of you
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4
Push up to lift the bar out of the rack
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5
Lower the weight in a controlled manner until it is just above the chest, bringing the elbows back alongside the body (not perpendicular to the body as in the standard bench press)
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6
Push up again
Active muscles in the Barbell Close-Grip Bench Press
- Triceps
- Chest
- Shoulders (especially the front)
Safety
- Always check the weight on the bar (the same weight on both sides, secured)
- Choose the correct position on the bench so that the bar is slightly too far toward your head when it is still in the rack. After lifting it out, you should be able to bring it directly above the chest without the rack getting in the way.
- Have a training partner (spotter) assist with heavy weights
Possible alternatives to the Barbell Close-Grip Bench Press
- The same exercise on a Smith machine
- Push-ups performed with the elbows kept close to the body
- Dumbbell chest press performed with the elbows kept close to the body
- Chest press machine performed with a neutral grip (palms facing each other)
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