Bench Press - Close Grip (Barbell)
Complete guide to Bench Press - Close Grip (Barbell). Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Bench Press - Close Grip (Barbell)
Add the appropriate amount of weight and lie back on a flat bench.
Grab the bar with a narrow overhand grip, hands about shoulder-width apart.
Plant your feet flat on the floor and press your back against the bench.
Retract your shoulder blades, engage your abs, and take a breath.
Unrack the bar and lower it toward your lower chest, keeping your elbows tucked close to your sides.
Press the bar back up until your arms are fully extended, squeezing your triceps at the top and exhale.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |