# Bench Press - Close Grip (Barbell)

> A flat barbell bench press with a narrower grip that shifts the work toward your triceps.

Page: https://fitnessie.app/exercises/close-grip-bench-press/
Type: Barbell · Push
Demo video: https://fitnessie.app/demos/close-grip-bench-press/0dad06148b44f20f.mp4

## How to do it

1. Lie on the bench with your shoulder blades pulled together and your feet planted.
2. Grip the bar with your hands about shoulder width, not narrower.
3. Unrack and hold the bar over your shoulders.
4. Lower it to the base of your sternum with your elbows tucked close.
5. Press straight up to straight arms over your shoulders.

## Key cues

- Hands about shoulder width
- Elbows tucked
- Touch low on the chest
- Wrists stacked
- Finish over the shoulders

## Common mistakes

- Gripping too narrow
- Flaring the elbows
- Bending the wrists back under the bar
- Using the same weight as a regular bench press

## Muscles worked

- Primary: Triceps
- Secondary: Chest and front delts

## Equipment

Barbell, bench and squat rack.

## Variations

- [Bench Press (Barbell)](https://fitnessie.app/exercises/bench-press/)
- [Bench Press (Dumbbell)](https://fitnessie.app/exercises/dumbbell-bench-press/)
- [Bench Press (Smith Machine)](https://fitnessie.app/exercises/smith-machine-bench-press/)
- [Bench Press - Wide Grip (Barbell)](https://fitnessie.app/exercises/wide-grip-bench-press/)

## Programs that use it

- [nSuns 5/3/1 LP](https://fitnessie.app/programs/nsuns/)

## References

- [StrengthLog: Close-Grip Bench Press](https://www.strengthlog.com/close-grip-bench-press/)
- [BarBend: Close-Grip Bench Press](https://barbend.com/close-grip-bench-press/)
- [Athlean-X: Close Grip Bench Press](https://learn.athleanx.com/articles/close-grip-bench-press)