Exercise

Close-Grip Barbell Bench Press: How to Do It, Muscles Worked

Last updated 26 July 2026

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

The Close-Grip Barbell Bench Press primarily targets the triceps, and also recruits the chest, shoulders as secondary muscles. It's classified as a beginner-level strength movement using barbell.

What are the most common Close-Grip Barbell Bench Press mistakes?

• Bouncing the weight off the chest or letting momentum replace control at the bottom.
• Losing tightness through the upper back and shoulder blades during the press.
• Not locking out fully at the top, cutting the working range of motion short.
• Arching excessively through the lower back instead of bracing the core.

How should I program the Close-Grip Barbell Bench Press — sets, reps and frequency?

As an upper-body pressing movement, it responds well to a moderate-to-heavy 6-10 reps for 3 sets while technique is being built. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good Close-Grip Barbell Bench Press variations and alternatives?

• Bench Dips — bodyweight, beginner level, triceps
• Dips - Triceps Version — bodyweight, beginner level, triceps
• Parallel Bar Dip — other, beginner level, triceps
• Ring Dips — other, intermediate level, triceps

Close-Grip Barbell Bench Press at a glance

Attribute	Value
Level	Beginner
Equipment	Barbell
Category	Strength
Primary muscles	Triceps
Secondary muscles	Chest, Shoulders

How to do the Close-Grip Barbell Bench Press, step by step:

1. Step 1. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. Step 2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
3. Step 3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
4. Step 4. Repeat the movement for the prescribed amount of repetitions.
5. Step 5. When you are done, place the bar back in the rack.