The Barbell Close Grip Bench Press is a intermediate-friendly barbell strength exercise that targets the triceps, with the chest working alongside. Here's how to do it right — and what to stop doing.
Primary musclesTriceps
Secondary musclesChest
EquipmentBarbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Barbell Close Grip Bench Press
Lie on the bench with eyes under the bar and feet planted flat on the floor for a stable base.
Grip the bar with hands about shoulder-width apart, slightly inside your normal bench grip.
Pull your shoulder blades back and down, then unrack the bar to full arm extension over the chest.
Lower the bar slowly to the lower chest with elbows tucked close to your sides at around 30 to 45 degrees.
Pause briefly at the chest, keeping the wrists stacked over the elbows and full-body tension intact.
Press the bar back up by driving through the triceps until the arms are fully locked out.
02 The payoff
Why it earns its spot
Builds heavy triceps strength for stronger lockouts and overall pressing.
Adds size to the triceps and inner chest with one barbell movement.
Reinforces tight elbow tracking that carries over to all bench work.
03 Don't do this
Common mistakes
Gripping the bar too narrow, which strains the wrists without adding any extra triceps work.
Letting the elbows flare out wide, turning the lift back into a regular bench and reducing triceps load.
Bouncing the bar off the chest to use momentum instead of a controlled pause and press.
Allowing the wrists to bend back under the bar, which leaks force and stresses the joints.
EGON Put it on record
Track it in EGON.
Log every set of the Barbell Close Grip Bench Press, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
