Arms
The main area this variation is designed to train.
Exercise guide
Close-Grip Barbell Bench Press
Learn how to do the Close-Grip Barbell Bench Press exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Arms
Secondary support can come from Chest, Shoulders.
Strength
Movement pattern: press. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Close-Grip Barbell Bench Press
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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 will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Benefits
- Builds strength and control through the arms region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Letting momentum do the work instead of controlling the full rep.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Bench Press-Focused Workout
An upper-body session designed to put the bench press first while still keeping shoulders and triceps moving forward.
View workoutChest and Triceps Workout
A chest-focused session with enough triceps work to support pressing strength and arm size.
View workoutPush Day Workout
A classic push day for chest, shoulders, and triceps with a balance of compound and accessory work.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
JM Press
JM Press is a beginner strength that mainly trains your arms using barbell.
View exerciseStanding Overhead Barbell Triceps Extension
Standing Overhead Barbell Triceps Extension is a beginner strength that mainly trains your arms using barbell.
View exerciseBarbell Curl
Barbell Curl is a beginner strength that mainly trains your arms using barbell.
View exerciseBarbell Curls Lying Against An Incline
Barbell Curls Lying Against An Incline is a beginner strength that mainly trains your arms using barbell.
View exerciseFAQ
Common questions about Close-Grip Barbell Bench Press.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Close-Grip Barbell Bench Press work?
Close-Grip Barbell Bench Press mainly works the arms. It can also involve chest, shoulders depending on your setup and range of motion.
Is Close-Grip Barbell Bench Press beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Close-Grip Barbell Bench Press?
You will usually need Barbell for this variation.
How should I progress Close-Grip Barbell Bench Press?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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