TETSUBarbell Close-Grip Bench Press vs Stalder Press
The Barbell Close-Grip Bench Press and the Stalder Press both train the triceps as their primary muscle. The Barbell Close-Grip Bench Press uses a barbell while the Stalder Press is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Close-Grip Bench Press | Stalder Press | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | chest and shoulders | shoulders and core |
| Equipment | barbell | bodyweight |
| Steps in our guide | 6 | 6 |
How each one starts
Barbell Close-Grip Bench Press — first steps
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
Stalder Press — first steps
- Start by standing with your feet shoulder-width apart and your arms extended overhead.
- Bend your knees slightly and engage your core.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Close-Grip Bench Press lets you load the heaviest weights and progress in small, steady jumps. The Stalder Press needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the triceps adapting.
Full form guides
Common questions
Is the Barbell Close-Grip Bench Press better than the Stalder Press?
Neither is universally better — both train the triceps as the primary mover. The Barbell Close-Grip Bench Press lets you load the heaviest weights and progress in small, steady jumps, while the Stalder Press needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Close-Grip Bench Press and the Stalder Press in the same program?
Yes, but usually not in the same session — they overlap heavily on the triceps. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Close-Grip Bench Press and the Stalder Press work the same muscles?
The primary muscle is the same: the triceps. Supporting muscles differ slightly — chest and shoulders for the Barbell Close-Grip Bench Press versus shoulders and core for the Stalder Press.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.