Close grip barbell bench press

Category

Triceps

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Triceps Brachii

Secondary muscles

Pectoralis Major, Anterior Deltoids

How to do it

1. Lie flat on your back on a bench with your feet firmly planted on the floor. Position yourself so that your eyes are directly under the barbell. Grip the barbell with a close grip, placing your hands slightly closer than shoulder-width apart, with palms facing away from you.
2. Lower the barbell slowly to your mid-chest by bending your elbows, keeping them close to your body throughout the movement.
3. Push the barbell back up to the starting position by fully extending your arms without locking your elbows. Repeat for the desired number of repetitions.

Form tips

• Ensure your wrists remain straight and aligned with your forearms to avoid unnecessary strain.
• Lower the barbell in a controlled manner to maximize muscle engagement and prevent injury.
• Keep your elbows close to your body to emphasize triceps activation and reduce shoulder strain.