Close-Grip Bench Press (Barbell)

A flat bench press performed with a close grip on the barbell to emphasize triceps engagement over chest.

Instructions

1. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This is your starting position.
2. As you breathe in, come down slowly until you feel the bar on your middle chest.
3. Keep your elbows close to your torso at all times to maximize triceps involvement.
4. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles.
5. Lock your arms in the contracted position and hold for a second.
6. Start coming down slowly again; it should take at least twice as long to go down than to come up.
7. Repeat the movement for the prescribed amount of repetitions.
8. When you are done, place the bar back in the rack.

Tips

• Closer grip than a standard bench press puts emphasis on triceps
• Keep elbows tucked to maximize triceps activation
• Use a weight you can control with proper form
• Full range of motion is essential for muscle development
• Excellent exercise for building triceps strength