Arms
The main muscle group listed for this exercise.
Exercise guide
Close-Grip Barbell Bench Press
Close-Grip Barbell Bench Press is a beginner-friendly arm exercise performed with a barbell. It also involves the chest and shoulders.
Barbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Arms
Close-Grip Barbell Bench Press also involves chest, shoulders.
Strength
Movement pattern: horizontal push. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Close-Grip Barbell Bench Press
- 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.
- 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.
- 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.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Variations
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Bench Press-Focused Workout
An upper-body session designed to put the bench press first while still keeping shoulders and triceps moving forward.
View workoutChest and Triceps Workout
A chest-focused session with enough triceps work to support pressing strength and arm size.
View workoutPush Day Workout
A classic push day for chest, shoulders, and triceps with a balance of compound and accessory work.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
JM Press
JM Press is a beginner-friendly arm exercise performed with a barbell. It also involves the chest and shoulders.
View exerciseBarbell Bench Press - Medium Grip
Barbell Bench Press - Medium Grip is a beginner-friendly chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseBarbell Incline Bench Press - Medium Grip
Barbell Incline Bench Press - Medium Grip is a beginner-friendly chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseDecline Barbell Bench Press
Decline Barbell Bench Press is a beginner-friendly chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Close-Grip Barbell Bench Press.
What muscles does Close-Grip Barbell Bench Press work?
Close-Grip Barbell Bench Press primarily trains the arms and also involves the chest and shoulders.
Is Close-Grip Barbell Bench Press beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Close-Grip Barbell Bench Press?
This variation uses a barbell.
Track this exercise for free in Logbook.
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