Barbell Close Grip Bench Press

Equipment

Gym Equipment Needed

Muscle Group

Tricep

Setup

Set a flat bench inside a rack with the barbell racked at a height you can unrack without losing shoulder position. Load the bar evenly and use collars. If you’re lifting alone, set safety pins/spotter arms slightly below chest level. This variation is triceps-dominant, so start lighter than your standard bench press.

Starting Position

Lie on the bench with eyes under the bar. Plant your feet firmly on the floor and create full-body tension. Retract and depress your shoulder blades (back and down) to build a stable base. Grip the bar just inside shoulder-width (a good cue: index fingers around the smooth-to-knurl transition, depending on the bar). Keep wrists stacked over forearms. Unrack and hold the bar above your shoulders with arms extended.

Execution

Inhale and brace. Lower the bar under control to your lower chest/upper sternum area while keeping elbows tucked closer to your torso than a regular bench (roughly 30–60°). Maintain vertical forearms and a straight wrist. Lightly touch the chest without bouncing, then press the bar up powerfully, driving it back over your shoulders. Exhale near the top while keeping your upper back tight and shoulder blades pinned.

Tips on doing this exercise

Keep your grip close, not extreme—inside shoulder-width is usually the sweet spot.

Think “elbows down and in” to keep tension on the triceps and protect the shoulders.

Maintain the same strong base as your regular bench: scapula pinned + feet planted.

Control the lowering phase (2–3 seconds down) for better triceps loading.

If wrists feel strained, slightly widen your grip and ensure the bar sits low in the palm with wrists neutral.

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Common Mistakes

Gripping too narrow (hands touching) which often stresses wrists and shoulders

Letting wrists bend back—keep the bar stacked over the forearm

Flaring elbows out like a wide-grip bench (reduces triceps emphasis and can irritate shoulders)

Losing upper-back tightness or letting shoulders roll forward at the bottom

Bouncing off the chest or shortening range of motion

Bar path drifting forward toward the stomach instead of returning over the shoulders

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Recommended Ranges

Strength focus: 3–5 sets of 4–6 reps (strict, controlled)

Hypertrophy focus: 3–4 sets of 6–10 reps (moderate load, full range)

Accessory/finish work: 2–3 sets of 10–15 reps (lighter, smooth tempo)
Rest 90–150 seconds for heavier sets; 60–90 seconds for moderate/accessory sets.

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