- 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.
Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.
Variations: This exercise can also be performed with an e-z bar using the inner handle as well as dumbbells, in which case the palms of the hands will be facing each other.
Discounts & Deals - Sign Up!
SHARE
Click to enlarge
of people found this review helpful
Review: Close-Grip Barbell Bench Press
Dec 4, 2012 5:50 AM: Could really feel it on my triceps!
of people found this review helpful
Review: Close-Grip Barbell Bench Press
Nov 25, 2012 9:13 AM: Mainly hits the medial tricep head and good for lateral, but long head will be lacking. Do some sort of overhead movement after.
of people found this review helpful
Review: Close-Grip Barbell Bench Press
Aug 4, 2012 1:15 PM: Great move
of people found this review helpful
Review: Close-Grip Barbell Bench Press
Jun 30, 2012 4:19 PM: best finishing exercise for the triceps
of people found this review helpful
Review: Close-Grip Barbell Bench Press
Jun 18, 2012 7:43 AM: NC. Similar to JM press.
of people found this review helpful
Review: Close-Grip Barbell Bench Press
Jun 17, 2012 2:47 PM: duh.
of people found this review helpful
Review: Close-Grip Barbell Bench Press
Jun 17, 2012 2:01 PM: Best tricep exercise. Parallel tricep dips are close (#2).
of people found this review helpful
Review: Close-Grip Barbell Bench Press
Jun 17, 2012 1:25 PM: 10/10
of people found this review helpful
Review: Close-Grip Barbell Bench Press
Jun 17, 2012 12:27 PM: Love it.
of people found this tip helpful
Tip: Close-Grip Barbell Bench Press
Apr 2, 2012 1:14 AM: I move my hand so thumbs are touching and keep elbows close to sides, I feel it working my triceps more.