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Last updated February 2, 2026
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bicepsforearmstriceps
Bench Press - Close Grip (Barbell)
Grip the bar with hands shoulder-width apart. Lower to chest. Press up, keeping elbows tucked close to your ribs. Targets triceps heavily.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
triceps
Secondary
chest
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbellbench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie flat on a bench with your feet firmly planted on the ground.
- Position your body so that your eyes are directly under the barbell.
- Step 2Grip the Bar
- Using a close grip (about shoulder-width apart), grasp the barbell with your palms facing forward.
- Ensure your wrists are straight and aligned with your forearms.
- Step 3Unrack the Bar
- Engage your core and press your feet into the ground as you lift the barbell off the rack.
- Extend your arms fully to hold the barbell above your chest, keeping it steady.
- Step 4Lower the Bar
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Lower the bar until it lightly touches your chest, maintaining control throughout the movement.
- Step 5Press the Bar
- Push the barbell back up to the starting position by extending your arms.
- Keep your elbows tucked in and your core engaged as you press.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring you maintain proper form throughout each rep.
- Step 7Finish the Exercise
- After completing your sets, carefully rack the barbell back onto the supports.
- Ensure the bar is securely placed before getting up from the bench.