TETSUBarbell Close-Grip Bench Press
The Barbell Close-Grip Bench Press is a barbell exercise for the upper arms that primarily targets the triceps, with the chest and shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Barbell Close-Grip Bench Press
- 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.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Close-Grip Bench Press work?
The Barbell Close-Grip Bench Press primarily targets the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Barbell Close-Grip Bench Press?
You need a barbell to perform the Barbell Close-Grip Bench Press.
How many sets and reps of the Barbell Close-Grip Bench Press should I do?
3 to 4 sets of 10 to 15 controlled reps of the Barbell Close-Grip Bench Press suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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