The close-grip barbell bench press is a compound exercise which builds muscle and strength in all three tricep heads. Now, this is a true power movement and should be utilized to put on mass and build maximum strength. But, there is a right way to do this exercise which involves proper hand placement and range of motion.
Hands should be about shoulder width to slightly closer between hands to effectively engage the triceps and keep the chest muscles out of the movement. So, make sure to start your tricep workouts with this compound exercise for maximum arm growth and strength.
In This Exercise:
- Target Muscle Group: Triceps Brachii
- Type: Strength
- Mechanics: Compound
- Equipment: Bench press
- Difficulty: Beginner
Exercise Instructions
- Lie on the bench and grip the barbell with hands shoulder-width distance apart or slightly closer to each other. Tuck your elbows in slightly.
- Then, unrack the weight and lower it halfway down while inhaling.
- Now, press the barbell upward just short of locking out your elbows while exhaling.
- Repeat for the desired number of reps.
Variations & Tips:
- You can also perform this exercise with dumbbells using a neutral grip.
- Do not lock out your elbows during the exercise and only lower the bar halfway down. This allows you to work the triceps and keep the chest out of the movement.
- Keeping your elbows tucked in slightly will place the stress on the tricep muscles.
- Keep your hands closer to a shoulder-width grip as a wide grip will activate the chest muscles.
- The close-grip barbell bench press targets all three heads of the tricep muscle.
Watch: How to do the close-grip barbell bench press
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