Barbell Close Grip Bench Press
A narrow-grip horizontal press that loads the triceps hard while still working the chest — the heaviest triceps lift in the gym.
Video
Body map
Primary
Triceps
Secondary
Mid chest
Step by step
- Lie on the bench with eyes under the bar and feet planted flat on the floor for a stable base.
- Grip the bar with hands about shoulder-width apart, slightly inside your normal bench grip.
- Pull your shoulder blades back and down, then unrack the bar to full arm extension over the chest.
- Lower the bar slowly to the lower chest with elbows tucked close to your sides at around 30 to 45 degrees.
- Pause briefly at the chest, keeping the wrists stacked over the elbows and full-body tension intact.
- Press the bar back up by driving through the triceps until the arms are fully locked out.
Muscles and equipment
Similar exercises
Log your sets. After a few weeks you will see whether it is moving. Free.