What you'll gain

• 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.

Step-by-Step Instructions

1. 1

   Lie on the bench with eyes under the bar and feet planted flat on the floor for a stable base.

2. 2

   Grip the bar with hands about shoulder-width apart, slightly inside your normal bench grip.

3. 3

   Pull your shoulder blades back and down, then unrack the bar to full arm extension over the chest.

4. 4

   Lower the bar slowly to the lower chest with elbows tucked close to your sides at around 30 to 45 degrees.

5. 5

   Pause briefly at the chest, keeping the wrists stacked over the elbows and full-body tension intact.

6. 6

   Press the bar back up by driving through the triceps until the arms are fully locked out.

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.

About This Exercise

The barbell close grip bench press is the heaviest triceps exercise you can program. By bringing the hands inside shoulder-width on a standard bench setup, the elbows tuck close to the torso and the triceps take over the lockout, with the chest assisting through the bottom range. It's a favorite of powerlifters and bodybuilders alike for adding pressing strength and arm size at the same time. For app builders, this is an essential second pressing variation in any push-day catalog. Ship it next to your flat bench and overhead press clips so users have a clear progression for triceps work without leaving the barbell. It also doubles as a strong teaching piece for lifters trying to fix their bench lockout.

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