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Barbell Bench Press (Close Grip)
Beginner - Strength - Compound
Targeted Muscle Group
Triceps
Chest
Shoulders
Recommended Equipment
Barbell
How to do it
The close-grip barbell bench press is an excellent exercise for targeting the triceps, as well as the chest and shoulders. Here's a step-by-step guide on how to perform it correctly:
Setup:
Load the barbell with an appropriate amount of weight for your fitness level. Use safety clips to secure the weights. Lie down on the flat bench with your feet flat on the ground and your head, shoulders, and buttocks firmly pressed against the bench.
Hand Placement:
Grip the barbell with your hands closer than shoulder-width apart, around 6-12 inches (15-30 cm) apart. Ensure your thumbs are wrapped around the bar for safety.
Starting Position:
Unrack the barbell by straightening your arms and moving the barbell over your chest. Your arms should be perpendicular to the floor. Keep your wrists straight and directly over your elbows to maintain proper alignment and reduce strain.
Lowering the Barbell:
Inhale deeply and lower the barbell slowly and under control to your lower chest or upper abdomen. Your elbows should stay close to your body, not flaring out. Lower the bar until it lightly touches your chest or is just above it. Do not bounce the bar off your chest.
Pressing the Barbell:
Exhale and press the barbell back up to the starting position by fully extending your arms. Focus on engaging your triceps during the lift. Keep your elbows close to your body throughout the movement to maximize tricep activation.
