Barbell Close Grip Bench Press
Barbell Close Grip Bench Press Video Guide
The Barbell Close Grip Bench Press targets the triceps brachii while still engaging the pectoral muscles, shoulder joint, and anterior deltoids. Using a narrow grip on a flat bench reduces shoulder abduction, keeps elbows tucked, and makes this triceps builder one of the best exercises for maximum muscle development and pressing strength.
How to Perform the Barbell Close Grip Bench Press
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Lie flat on the flat bench station with your eyes under the barbell, feet flat and shoulder width apart.
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Grip the bar with a closer grip, hands shoulder width or slightly narrower depending on body position.
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Lift the barbell off the rack and hold the bar straight above your sternum with elbows fully extended.
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Slowly lower the barbell bench press style to the lower chest while keeping elbows close and shoulder blades tight.
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Press the weight back up smoothly, pushing through the triceps, maintaining proper form and finishing with arms nearly straight.
GymNation Tip: Keep your elbows tucked and wrists stacked over them—if your elbows flare, your chest takes over and your triceps lose the spotlight.
Personal Trainer Notes:
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Keep elbows tucked to avoid shoulder discomfort.
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Don’t flare the arms — elbows close protects the shoulder joint.
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Maintain proper form with controlled reps.
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Deep breath at the starting position and press the bar straight up.
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Focus on long head triceps strength, not momentum.
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Alternative Tricep Exercises
Barbell Close Grip Bench Press FAQs
The close grip bench primarily targets the triceps (long head, medial head, and lateral head), while secondary muscles include pectoral muscles and anterior deltoids. It’s one of the best triceps exercises for building big triceps, triceps strength, and upper chest support in pressing work.
A traditional bench press places more emphasis on the chest, but the barbell close grip bench press uses a narrow grip and tighter movement path. This shifts load to the triceps, reduces shoulder abduction, and keeps elbows tucked for safer mechanics and maximum muscle development.
Hands shoulder width is the most common. A grip too narrow can increase wrist strain, while a shoulder-width narrow grip keeps tension on the triceps brachii without increasing elbow issues or shoulder discomfort.
Yes — this grip bench press activates all triceps heads. The closer grip maximises triceps strength through full pressing range, making it an elite triceps builder and one of the best exercises to add variety to your training program.
