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Upper Arms · Barbell
Close Grip Barbell Bench Press
Close Grip Barbell Bench Press is an intermediate compound strength exercise that works the triceps (upper arms), with the chest and 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
- 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 Close Grip Barbell Bench Press
- Lie flat on your back on a bench with your feet firmly planted on the floor. Position yourself so that your eyes are directly under the barbell. Grip the barbell with a close grip, placing your hands slightly closer than shoulder-width apart, with palms facing away from you.
- Lower the barbell slowly to your mid-chest by bending your elbows, keeping them close to your body throughout the movement.
- Push the barbell back up to the starting position by fully extending your arms without locking your elbows. Repeat for the desired number of repetitions.
Form tips
- Ensure your wrists remain straight and aligned with your forearms to avoid unnecessary strain.
- Lower the barbell in a controlled manner to maximize muscle engagement and prevent injury.
- Keep your elbows close to your body to emphasize triceps activation and reduce shoulder strain.
Close Grip Barbell Bench Press alternatives
More triceps exercises
Close Grip Barbell Bench Press FAQ
What muscles does Close Grip Barbell Bench Press work?
Close Grip Barbell Bench 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 Close Grip Barbell Bench Press?
You need a barbell and a bench.
How many sets and reps of Close Grip Barbell 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 Close Grip Barbell Bench 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 Close Grip Barbell 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 Close Grip Barbell Bench Press?
Other exercises for the triceps include Close Grip Push Up, Dumbbell Tate Press, Bench Dip on Floor and Band Lying Press Down.
For developers
Use Close Grip Barbell 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.
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