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Close-Grip Barbell Bench Press

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Triceps
Other Muscles: Chest, Shoulders
Equipment: Barbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
Your Rating: 


9.3

Out of 10

Excellent

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Close-Grip Barbell Bench Press Images

Close-Grip Barbell Bench Press
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Close-Grip Barbell Bench Press
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Close-Grip Barbell Bench Press Guide

Main Muscle: Triceps

  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 will be your starting position.
  2. 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.
  3. 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.
  4. Repeat the movement for the prescribed amount of repetitions.
  5. 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.



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of people found this review helpful

Review: Close-Grip Barbell Bench Press

Exercise Rating
10/10

Aug 22, 2014 4:20 PM: one of very best for triceps



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of people found this review helpful

Review: Close-Grip Barbell Bench Press

Exercise Rating
10/10

Aug 11, 2014 5:35 PM: I love it. This is one of the best workouts.



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of people found this review helpful

Review: Close-Grip Barbell Bench Press

Exercise Rating
10/10

Dec 6, 2013 6:49 AM: In my opinion this is the best triceps exercise in the book of all great triceps exercises. Yes it hits your chest to a certain extent, that's unavoidable regardless of how good your form is, what I've found is that of all the exercises I do this is the one that needs the mind/muscle link more than...+See More



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Review: Close-Grip Barbell Bench Press

Exercise Rating
10/10

Oct 7, 2013 5:06 PM: If there's one tri workout that I had to recommend, this would be the one, even for novices



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Review: Close-Grip Barbell Bench Press

Exercise Rating
6/10

Aug 14, 2013 3:27 AM: It's a little bit hard feel triceps involvement with higher weights.



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of people found this review helpful

Review: Close-Grip Barbell Bench Press

Exercise Rating
9/10

Jul 21, 2013 6:21 AM: One of my favs for the triceps. Will also work your chest to some extent- but a good mass builder for the triceps.



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Review: Close-Grip Barbell Bench Press

Exercise Rating
10/10

Jul 14, 2013 2:40 PM: Did first just with the bar to master the skill of the exercise. Sets 2



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of people found this review helpful

Review: Close-Grip Barbell Bench Press

Exercise Rating
9/10

Dec 4, 2012 5:50 AM: Could really feel it on my triceps!



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Review: Close-Grip Barbell Bench Press

Exercise Rating
8/10

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.



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Review: Close-Grip Barbell Bench Press

Exercise Rating
10/10

Aug 4, 2012 1:15 PM: Great move



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