Barbell Close-grip Bench Press

Also known as: close-grip barbell bench press

Intermediate

Triceps

Barbell

Barbell Close-grip Bench Press is ready for real load and honest reps and fits late in an arms workout.

How to do 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.

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Barbell Close-grip Bench Press Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Reset the bar between reps rather than bouncing.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.

Common Barbell Close-grip Bench Press Mistakes

Gripping off-centre so one side carries more load

Set both hands on matching knurl marks before each set.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Easier and Harder Than Barbell Close-grip Bench Press

Easier progression

Barbell Decline Close Grip To Skull Press

Harder progression

Cable Standing One Arm Triceps Extension

Swap Barbell Close-grip Bench Press For

EZ-Bar Skullcrusher

Triceps Dip

Dumbbell Close Grip Press

Barbell Close-grip Bench Press — Frequently Asked Questions

How do you 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. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Close-grip Bench Press work?

The Barbell Close-grip Bench Press primarily targets the triceps. It is classified as a arms exercise and is performed with a barbell.

How many sets and reps of the Barbell Close-grip Bench Press should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Close-grip Bench Press good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Barbell Close-grip Bench Press?

Try the EZ-Bar Skullcrusher, Triceps Dip or the Dumbbell Close Grip Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Barbell Close-grip Bench Press the same as the close-grip barbell bench press?

Yes. The Barbell Close-grip Bench Press is also commonly called the close-grip barbell bench press. Different gyms and training programs label it differently, but "close-grip barbell bench press" refer to this same movement.