Close Grip Barbell Bench Press

Pro Tip

If you want to increase the emphasis on your triceps, try tucking your elbows into your sides throughout the entire movement.

How To

Lie flat on the bench so that your head, upper back, lower back, and both feet are firmly pressed against the bench and ground at all points.
Grab the barbell on the rack slightly inside of shoulder-width by extending your arms and bring it forward until it is over the middle of your chest and your arms are fully extended.
Inhale and lower the barbell towards the middle of your chest.
Continue lowering the barbell until just before it makes contact with your chest.
Exhale and push the barbell upwards returning to the starting position, while keeping your feet, lower back, upper back, and head firmly planted.
After all reps are completed, return the barbell to the rack.

Primary Muscle Groups

Outer Tricep

Outer region of your tricep.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Lower Tricep

Lower tricep, close to your elbow.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Upper Tricep

Upper region of your tricep.

Equipment

Barbell

Make sure to always use weight clips whenever you use a barbell, to prevent the plates from sliding off.

Flat Bench With Rack

If you need to use a flat bench with rack for an exercise, but cannot find one, do not substitute it for a flat bench without rack.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Close Grip Barbell Bench Press

Alternatives

Exercises that target the same primary muscle groups with different equipment