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Visual demonstration of the Barbell Close Grip Bench Press exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Chest Triceps
Secondary muscles
Shoulders
Equipment
Barbell
Exercise guide

Barbell Close Grip Bench Press

4 steps Updated 29/08/2026

Barbell Close Grip Bench Press is a free weights exercise targeting Chest (Pectoralis Major), Triceps (Triceps Brachii) using Barbell.

Step by step

How to perform it

  1. Lie on a flat bench with your feet flat on the floor. Grip the barbell with your hands placed closer than shoulder-width apart.
  2. Unrack the barbell by extending your arms fully. Lower the barbell slowly and with control to your lower chest, keeping your elbows facing away from your body.
  3. Press the barbell back up to the starting position by extending your arms fully, focusing on using your triceps and chest muscles.
  4. Repeat for the desired number of repetitions, then carefully rack the barbell back onto the bench press rack.
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Last updated: 29/08/2026

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Barbell Close Grip Bench Press

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