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Triceps · Advanced

Close-Grip Bench Press

Barbell press variation emphasizing triceps and lockout strength.

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Close-Grip Bench Press demonstration

Exercise overview

Training details

TricepsChestShoulders

Equipment

Barbell

Sets × reps

4 × 8

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Lie on the bench and grip the bar just inside shoulder width.
  2. 02Set your shoulder blades and keep feet planted.
  3. 03Lower the bar toward the lower chest with elbows close to the body.
  4. 04Press the bar up while keeping wrists stacked.
  5. 05Rack the bar only after the final rep is fully controlled.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar DipsComparable substituteCobra Triceps ExtensionComparable substituteCable Lying Close PressComparable substitutePush-UpComparable substituteDumbbell FlyComparable substituteMedicine Ball Chest Pass

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