What muscles does Bench Press - Close Grip (Barbell) work?

The Bench Press - Close Grip (Barbell) primarily targets the Triceps, specifically the Lateral Head, Medial Head, Long Head. It also engages secondary muscles including Chest, Shoulders.

How often should I do Bench Press - Close Grip (Barbell)?

For optimal results, include Bench Press - Close Grip (Barbell) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Bench Press - Close Grip (Barbell)?

To perform Bench Press - Close Grip (Barbell), you will need barbell. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Bench Press - Close Grip (Barbell) suitable for beginners?

Yes, beginners can perform Bench Press - Close Grip (Barbell) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Bench Press - Close Grip (Barbell) at home?

Bench Press - Close Grip (Barbell) requires barbell, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Bench Press - Close Grip (Barbell)

Learn how to do the Bench Press - Close Grip (Barbell) with proper form, setup, and execution.

This barbell movement primarily targets triceps, including lateral head, medial head, long head.

How to Perform Bench Press - Close Grip (Barbell)

1
Add the appropriate amount of weight and lie back on a flat bench.
2
Grab the bar with a narrow overhand grip, hands about shoulder-width apart.
3
Plant your feet flat on the floor and press your back against the bench.
4
Retract your shoulder blades, engage your abs, and take a breath.
5
Unrack the bar and lower it toward your lower chest, keeping your elbows tucked close to your sides.
6
Press the bar back up until your arms are fully extended, squeezing your triceps at the top and exhale.
7
Repeat for the desired number of repetitions, then rack the bar.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.