Male model ex_GKXGTD

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Upper Arms · Barbell

Barbell Close Grip Press

intermediatestrength

Barbell Close Grip Press is an intermediate compound strength exercise that works the triceps (upper arms), with the chest and shoulders assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Triceps
Body part: Upper Arms
Equipment: Barbell
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Triceps · Triceps Brachii

Secondary muscles

Chest · Pectoralis Major
Shoulders · Anterior Deltoids

How to do Barbell Close Grip Press

Lie on a flat bench with your feet flat on the floor, holding a barbell with your hands placed closer than shoulder-width apart, arms straight over your chest.
Lower the barbell slowly and with control to your lower chest, keeping your elbows tucked close to your body.
Press the barbell back up to the starting position by extending your arms fully, focusing on using your triceps muscles.
Repeat for the desired number of repetitions.

Form tips

Keep your elbows tucked in close to your body to engage your triceps effectively.
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.

Barbell Close Grip Press alternatives

Close Grip Push Up

Triceps · intermediate

Dumbbell Tate Press

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Band Lying Press Down

Triceps · beginner

Cable Triceps Push Down Ez Bar Close Grip

Triceps · beginner

More triceps exercises

Close Grip Barbell Bench Press

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Close Grip Barbell Bench Press (Variation 2)

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Barbell Reverse Close Grip Bench Press

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Barbell Hooklying Bench Press Close Elbows

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Barbell Jm Bench Press

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Barbell Seated Overhead Triceps Press

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Cable Reverse Grip Pushdown

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Cable Neutral Grip Kickback

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Barbell Close Grip Press FAQ

What muscles does Barbell Close Grip Press work?

Barbell Close Grip Press mainly works the triceps in the upper arms (Triceps Brachii). The chest and shoulders work as secondary muscles.

What equipment do you need for Barbell Close Grip Press?

You need a barbell.

How many sets and reps of Barbell Close Grip 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 Press good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Barbell Close Grip 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 Press?

Other exercises for the triceps include Close Grip Push Up, Dumbbell Tate Press, Band Lying Press Down and Cable Triceps Push Down Ez Bar Close Grip.

For developers

Use Barbell Close Grip 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.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_GKXGTD" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_GKXGTD",
  "name": "Barbell Close Grip Press",
  "model": "male",
  "target": "Triceps",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_GKXGTD/mp4-720.mp4?…",
    "poster": "https://…/ex_GKXGTD/poster.jpg?…"
  }
}