Barbell Close-Grip Bench Press
Expert Advice
Keep your elbows close to your body to maximize triceps engagement and minimize shoulder strain.
How-to-do Steps
- Lie on a flat bench with your feet flat on the ground.
- Grip the barbell with hands about shoulder-width apart.
- Unrack the barbell and hold it straight over your chest with arms fully extended.
- Inhale and lower the bar slowly towards the lower part of your chest.
- Exhale and push the bar back to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
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Muscles Worked
Barbell Close-Grip Bench Press primarily targets the Triceps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps60%
Secondary
Shoulders20%
Chest20%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Close-Grip Bench Press work?
Barbell Close-Grip Bench Press primarily targets the Triceps. Secondary muscles involved include Shoulders, Chest. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Close-Grip Bench Press?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Close-Grip Bench Press suitable for beginners?
Barbell Close-Grip Bench Press is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
