Close Grip Barbell Bench Press
Execution Guide
- Lie on a flat bench and grip the barbell with hands shoulder-width apart (not too narrow).
- Unrack the bar and lower it to your lower chest, keeping elbows tucked to your sides.
- Pause briefly at the chest.
- Press the bar back up by extending the elbows fully.
- Focus on pushing through the triceps.
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 interval48-72 hours
Goal
Build triceps mass and lockout strength with heavy loading
Difficulty
Intermediate
Burn (10m)
50-70
Equipment
BarbellFlat Bench
Anatomy
Primary
Triceps
Secondary
Pectoralis MajorAnterior Deltoids