Close-Grip Barbell Bench Press

Technique

How to perform Close-Grip Barbell Bench Press

1. Use the bench-press station, or position a flat bench within the documented squat-rack or power-rack setup.
2. Lie on the bench, plant your feet and grip the bar about shoulder-width apart.
3. Unrack the bar and hold it above your chest with straight arms.
4. Lower toward your mid-chest with the forearms supporting the bar and elbows relatively close to your torso.
5. Press upward by extending your elbows while keeping control of the bar path.
6. Repeat with controlled lowering, then return the bar securely to the rack.

Programming relevance

Muscles involved

Primary targets: Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.