Description:
The Barbell Close Grip Bench Press is an exercise for the triceps, the muscle on the back of the upper arm. The close grip press is a compound movement that loads the triceps heavily while the chest and shoulders assist.
Benefits:
- Builds size and strength in the triceps.
- Improves pressing lockout strength.
- Develops the back of the upper arm.
- Supports bench press and overhead press.
Profile:
| Equipment: | Barbell |
| Type: | Strength Training (Compound) |
| Resistance Type: | Free Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Triceps Brachii
Secondary Muscles
- Pectoralis Major
- Anterior Deltoid
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Lie back and grip the bar with your hands about shoulder width apart.
- Lower the bar to your lower chest, keeping your elbows tucked close to your body.
- Press the bar back up by extending your elbows.
- Lock out fully at the top.
- Repeat for the desired reps.
Common Mistakes:
- Letting the elbows flare or drift out of position.
- Using momentum instead of the triceps.
- Cutting the range of motion short.
- Not locking out fully at the end.
Variations:
- Cable Rope Pushdown
- Dumbbell Overhead Triceps Extension
- Barbell Close Grip Bench Press
- Triceps Bench Dips
Safety Tips:
- Keep the elbows stable and move only at the elbow.
- Use a weight you can control through a full range.
- Warm up the elbows before heavy extension work.
- Stop if you feel elbow pain.
Additional Information:
The close grip press is a compound movement that loads the triceps heavily while the chest and shoulders assist.
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