Barbell Close-grip Bench Press
Intermediate
How to Do It
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Range of Motion
Bar touching the lower chest to full arm lockout.
Common Mistakes to Avoid
- ×Gripping too narrow (wrist strain and reduced range of motion)
- ×Flaring the elbows out (shifts load to chest)
- ×Bouncing the bar off the chest
Prescription
3Sets
10-15Reps
Rest interval60-90 sec
Goal
Build triceps mass and lockout strength with heavy loading
Body Part
Upper ArmsEquipment
Barbell
Muscles Worked
PrimaryTriceps
Secondary
ChestShoulders
