Barbell Close-Grip Bench Press
Grip just inside shoulder width and lower to the lower chest with elbows tucked to bias the triceps.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Barbell
- Movement
- Push
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
- Barbell Bench PressBarbell
- Barbell Decline Bench PressBarbell
- Barbell Incline Bench PressBarbell
- Barbell Reverse-Grip Bench PressBarbell
- Barbell Wide-Grip Bench PressBarbell
- Dumbbell Bench PressDumbbell
- Smith Machine Bench PressSmith machine
- Dumbbell Decline Bench PressDumbbell
- Dumbbell Incline Bench PressDumbbell
- Dumbbell Neutral-Grip Bench PressDumbbell
- Smith Machine Close-Grip Bench PressSmith machine
Alternatives
Other exercises for the triceps, for when the barbell is taken or you want a change.
- Band Overhead Triceps ExtensionResistance band
- Band Triceps PushdownResistance band
- Cable Overhead Rope Triceps ExtensionCable
- Cable Overhead Triceps ExtensionCable
- Cable Reverse-Grip Triceps PushdownCable
- Cable Rope Triceps PushdownCable
- Cable Single-Arm Overhead Triceps ExtensionCable
- Cable Single-Arm Triceps KickbackCable
Questions
- What muscles does the Barbell Close-Grip Bench Press work?
- The Barbell Close-Grip Bench Press mainly works the triceps and chest.
- What equipment do you need for the Barbell Close-Grip Bench Press?
- A barbell.
- How many sets and reps of the Barbell Close-Grip Bench Press?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Barbell Close-Grip Bench Press?
- Band Overhead Triceps Extension, Band Triceps Pushdown, Cable Overhead Rope Triceps Extension and Cable Overhead Triceps Extension work the same main muscle.
Program it for your clients
Coaches add the Barbell Close-Grip Bench Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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