A narrow-grip barbell press that emphasizes the triceps while also recruiting the chest and front shoulders. It is performed from a flat bench using a grip inside shoulder width.
How to do the Bench Press - Close Grip (Barbell)#
- Lie flat on a bench with feet planted and grip the barbell slightly narrower than shoulder-width.
- Lift the bar off the rack and brace your upper back by drawing your shoulder blades together against the bench.
- Keep your elbows closer to your sides and lower the bar in a controlled line to the mid-chest while inhaling.
- Pause briefly at the chest, then exhale and press the bar back up until your arms are straight.
- Maintain firm foot contact and a tight upper-back position for the entire set.
Muscles worked#
- Primary: Triceps, Chest
- Secondary: Front delts
Common mistakes#
- Using a grip that is too wide, which reduces triceps emphasis.
- Letting the elbows flare out excessively.
- Bouncing the bar off the chest to gain momentum.
- Allowing the feet or torso to shift, losing a stable base.
