Barbell Close Grip Bench Press
Narrow-grip flat press that heavily loads the triceps while still hitting the chest — the heaviest triceps exercise in the gym.
How to do it
- Lie on the bench with your eyes under the bar and your feet planted firmly on the floor for a stable base.
- Grip the bar at roughly shoulder width, slightly narrower than your usual bench grip.
- Pull your shoulder blades back and down, then unrack the bar to full arm extension over your chest.
- Slowly lower the bar to your lower chest, elbows tucked close to your sides at roughly 30–45 degrees.
- Pause briefly at your chest, keeping your wrists over your elbows and full-body tension.
- Press the bar back up, driving through your triceps until your arms fully lock out.
Key technique cue
Grip about shoulder width, elbows tucked to the sides, wrists over elbows.
Common mistakes
- ✕ Gripping the bar too narrow, which loads the wrists without adding triceps work.
- ✕ Flaring the elbows out, turning the lift back into a regular bench press and reducing triceps load.
- ✕ Bouncing the bar off the chest for momentum instead of a controlled pause and press.
- ✕ Letting the wrists bend back under the bar, which bleeds force and loads the joints.
Benefits
- ✓ Builds heavy triceps strength for stronger lockouts and a stronger bench overall.
- ✓ Adds size to the triceps and inner chest in a single barbell movement.
- ✓ Reinforces tight elbow tracking that carries over to all bench press work.
Progression: from easier to harder
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Step 2 You are here - Barbell Close Grip Bench Press
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About the exercise
The close-grip barbell bench press is the heaviest triceps exercise you can program. Bringing the hands in narrower than shoulder width on a standard bench setup keeps the elbows tucked close to the torso, so the triceps take over the lockout while the chest helps through the bottom of the range. It's a favorite of powerlifters and bodybuilders alike for adding pressing strength and arm size at the same time. It's the essential second pressing variation for any push day. Together with the flat bench and the overhead press, it gives you a clear progression for triceps work without leaving the barbell. It also helps lifters trying to fix their bench lockout.
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