Barbell Close-Grip Bench Press

TricepsBarbellBeginner
1. Lie down on a flat bench. 2. Grasp the barbell with a close grip, hands shoulder-width apart. 3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. 4. Inhale and slowly lower the barbell towards your chest, keeping your elbows close to your body. 5. Pause briefly at the bottom position, ensuring the barbell lightly touches your chest. 6. Exhale and push the barbell back up to the starting position, fully extending your arms. 7. Repeat the movement for the desired number of repetitions. 8. Carefully rack the barbell back onto the rack once you have completed the set.

How to perform the Barbell Close-Grip Bench Press

  1. Set up. Set up in a stable, balanced starting position appropriate for the Barbell Close-Grip Bench Press using your barbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your triceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your triceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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