Barbell Close Grip Bench Press

Barbell Close Grip Bench Press

The Barbell Close Grip Bench Press is a popular variation of the traditional bench press, primarily targeting the triceps while also engaging the chest and shoulders. This exercise is excellent for building upper body strength, particularly in the arms.

How to do Barbell Close Grip Bench Press

1. Setup: Lie flat on a bench, feet planted firmly on the ground. Grasp the barbell with an overhand grip, hands placed closer than shoulder-width apart.
2. Unrack the Barbell: Lift the bar off the rack by fully extending your arms. Hold the bar directly above your chest with your arms straight.
3. Lower the Bar: Slowly lower the barbell towards the center of your chest, keeping your elbows close to your body. Your forearms should remain perpendicular to the ground throughout the movement.
4. Press Up: Push the barbell back to the starting position, fully extending your arms without locking your elbows.

Form Tips

• Elbow Position: Keep your elbows close to your sides to maximize tricep engagement and reduce strain on your shoulders.
• Controlled Movements: Lower and lift the barbell in a controlled manner to focus the effort on your triceps and chest.
• Maintain a Neutral Wrist Position: Avoid bending your wrists to prevent strain.
• Breathing Technique: Inhale as you lower the barbell and exhale as you press it up.

Primary Muscles Targeted

• Triceps: The primary muscles worked, especially during the pushing phase.
• Chest (Pectorals): While the focus is on the triceps, the chest muscles are also engaged.

Secondary Muscles Targeted

• Shoulders (Deltoids): Stabilize the arms during the exercise.
• Core Muscles: Engaged to stabilize the body on the bench.