Barbell close grip bench press

Category

Triceps

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Pectoralis Major, Triceps Brachii

Secondary muscles

Anterior Deltoids

How to do 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.

Form tips

• Maintain a controlled pace to ensure that you're using muscle strength rather than momentum.
• Keep your feet flat on the floor to maintain stability and support your lower back.
• Breathe steadily, exhaling as you press the barbell up and inhaling as you lower it back down.