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Barbell Bench Press Close Grip

Equipment: Barbell

Barbell Bench Press Close Grip
Primary Muscles
  • Triceps Brachii
Synergistic Muscles
  • Deltoid Anterior
  • Pectoralis Major Clavicular Head
  • Pectoralis Major Sternal Head

The bench press is a popular exercise that works the chest, shoulders and triceps. The close-grip variation targets the triceps more and reduces the stress on the shoulders. Here is a short guide on how to perform it using a bareball (a barbell without any weight plates).

  1. Lie down on a flat bench and grasp the bar with your hands about shoulder-width apart or slightly narrower. Keep your wrists straight and your elbows tucked in.
  2. Lift the bar off the rack and hold it above your chest with your arms fully extended. This is your starting position.
  3. Inhale and lower the bar to your chest in a controlled manner. Touch the bar lightly to your chest without bouncing it.
  4. Exhale and press the bar back up to the starting position, using your chest and triceps muscles. Lock out your elbows at the top and squeeze your chest.
  5. Repeat for the desired number of repetitions.

Introduction

The barbell bench press close grip is a weightlifting exercise targeting the chest muscles. It primarily strengthens and develops the inner part of the pectoralis major muscle group. By focusing on this area, this variation of the traditional bench press can help build a more defined and balanced upper body physique. Its effectiveness lies in its ability to isolate the inner chest, making it ideal for those with specific fitness goals centered around improving chest definition and strength.

Muscles Worked

  • Primary: Chest (Pectoralis Major), Triceps (Triceps Brachii)
  • Secondary: Shoulders (Deltoids), Core (Abdominal and Lower Back Muscles)

How to Do It (Step-by-Step)

  1. Position the barbell on a power rack at a comfortable height with a shoulder-width grip (slightly closer than usual). Lie on the bench beneath the barbell with your feet flat on the floor.
  2. Unrack the barbell, hold it close to your shoulders, keeping your elbows tucked in. Lower the barbell slowly until it nearly touches your chest.
  3. Maintain a tight core, keep your back arched, and avoid flaring your elbows out during the lift. Push the barbell back up by extending your arms fully, and repeat the movement for desired reps.

Tip: Keep your wrists in a neutral position throughout the exercise to prevent unnecessary strain and promote better form.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Using Auto Progression in Volym can help optimize your workouts for continuous improvement.

The Rest Timer in Volym ensures you take the right amount of rest between sets, maximizing your performance and recovery.

Form Tips

  • Maintain a narrow grip (shoulder width or slightly narrower) to focus more on the triceps and inner chest muscles.
  • Keep elbows close to the body during the entire movement for better control and engagement of the triceps.
  • Lower the bar slowly and controlled, touching it just below the chest to ensure maximum muscle activation and prevent injury.

When to Use It

  • Building upper chest and inner deltoids (clavicular head)
  • Increasing pressing strength for Olympic weightlifting movements like the push press and jerk
  • Improving pushing power and stability during sports that require overhead movement, such as volleyball or swimming

Workout History can help you track your progress with barbell bench press close grip exercises and other workouts over time.

barbell bench press close grip - Frequently Asked Questions
Common questions about barbell bench press close grip to optimize your training.

The triceps, shoulders, and chest muscles are primarily targeted.

A close grip narrows the hand position on the barbell, focusing more on triceps engagement.

Typically, a grip between 2-3 inches is considered close-grip.

Yes, it can help build greater triceps strength and improve pressing power.

Both types of bars work, but an Olympic bar might be more comfortable due to its knurling pattern.

More barbell exercises More chest exercises