Close Grip Bench Press Barbell

The close-grip bench press is a barbell pressing variation that shifts emphasis from the chest to the triceps. It’s highly effective for building lockout strength and arm mass, while still engaging the chest and shoulders to a lesser degree.

How to Perform

1. Lie flat on a bench with your feet planted and back slightly arched.
2. Grip the barbell with your hands about shoulder-width apart or slightly narrower.
3. Unrack the bar and lower it slowly to the lower portion of your chest.
4. Keep your elbows tucked in close to your body.
5. Press the bar back up to full extension in a straight line.

Coaching Cues

• Don’t grip too narrowly, aim for just inside shoulder width to protect wrists and elbows.
• Keep your elbows tucked (not flared).
• Maintain tension in your lats and core throughout the lift.
• Press straight up and slightly back for optimal bar path.