Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Chest · Barbell
Barbell Close Grip Bench Press
Barbell Close Grip Bench Press is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders assisting. It needs a barbell and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Anterior Deltoids
How to do Barbell Close Grip Bench Press
- Lie on a flat bench with your feet flat on the floor. Grip the barbell with your hands placed closer than shoulder-width apart.
- 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.
- Press the barbell back up to the starting position by extending your arms fully, focusing on using your triceps and chest muscles.
- 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.
Barbell Close Grip Bench Press alternatives
More pectorals exercises
Barbell Close Grip Bench Press FAQ
What muscles does Barbell Close Grip Bench Press work?
Barbell Close Grip Bench Press mainly works the pectorals in the chest (Pectoralis Major and Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Barbell Close Grip Bench Press?
You need a barbell and a bench.
How many sets and reps of Barbell Close Grip Bench Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Close Grip Bench Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Barbell Close Grip Bench Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Close Grip Bench Press?
Other exercises for the pectorals include Dumbbell Decline Close Neutral Grip Press, Dumbbell Incline Svend Close Grip Press, Dumbbell Bench Press and Band Bench Press.
For developers
Use Barbell Close Grip Bench Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_KT263D" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_KT263D", "name": "Barbell Close Grip Bench Press", "model": "male", "target": "Pectorals", "equipment": "Barbell", "media": { "mp4": "https://…/ex_KT263D/mp4-720.mp4?…", "poster": "https://…/ex_KT263D/poster.jpg?…" } }