Bench press (close grip) with barbell
The barbell close grip bench press is a powerful upper body exercise that targets the triceps, with secondary activation of the chest and shoulders. By narrowing the grip, the focus shifts to the triceps, enhancing their strength and size. This exercise also engages the chest and front deltoids, supporting overall upper body muscle development. Athletes benefit by building arm strength, improving pressing power, and enhancing muscle endurance. Ideal for upper body strength and functional arm mechanics, it’s a valuable addition to any training regime.
| Primary muscle group: | Chest |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
54kg
Avg. weight
118lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Lie with your back on a flat bench. The bar should be on the level of your eyes.
- 2Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be less than shoulder-width apart.
- 3Straighten your wrists when holding the barbell. Push the bar upwards until your arms are almost fully extended.
- 4Inhale as you lower the barbell to your chest.
- 5Exhale as you press the barbell back up to the starting position.
- 6You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Grip Width: Ensure your grip is narrow but not too close. Aim for a hand position where your arms maintain a vertical alignment or your forearms are slightly tilted inwards when the bar is lowered to your chest. Typically, this is shoulder-width apart or slightly closer.
Elbow Position: Keep your elbows close to your body throughout the movement. This helps target your triceps more effectively and reduces stress on your shoulders.
Controlled Movement: Maintain control over the barbell throughout the exercise. Lower the bar slowly to your chest and press it back up with a steady and controlled motion. Avoid bouncing the bar off your chest.
Chest Engagement: Although this exercise primarily targets the triceps, ensure you press from your chest to engage the chest muscles slightly for stability and additional strength.
Breathing Technique: Inhale deeply as you lower the bar to your chest, and exhale forcefully as you press the bar back up. Proper breathing can enhance your performance and stability.
Shoulder Blades: Retract and depress your shoulder blades before and during the lift. This helps stabilize your upper body and provides a stronger base for pressing.
Consistent Practice: Regularly incorporate close grip bench presses into your workout routine to build strength and improve your technique over time.
Core Engagement: Keep your core muscles engaged throughout the exercise to maintain stability and prevent lower back strain.
Spotter or Safety Measures: If lifting heavy, it’s beneficial to have a spotter or use safety pins in a power rack to ensure safety during the exercise.
Warm-Up: As with any exercise, ensure you properly warm up your muscles and joints to prevent injury and improve performance during your sets.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
