barbell close-grip bench press: technique and muscles worked

Animated demonstration of barbell close-grip bench press

How to do this exercise

Step:1 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
Step:2 Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
Step:3 Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
Step:4 Pause for a moment when the barbell touches your chest.
Step:5 Push the barbell back up to the starting position, fully extending your arms.
Step:6 Repeat for the desired number of repetitions.

Equipment: Barbell Olympic barbell
Body part: Arms Chest
Target muscle: Triceps Sternal pectoralis (mid chest)
Secondary muscle: Anterior deltoid Clavicular pectoralis (upper chest)

Hypertrophy grade

Good7 / 10

Nemeo’s take

This exercise is a specialized tool for targeting the triceps while recruiting the pectoral, but it remains limited by shoulder stability and bar deceleration technique. The tight grip increases tension on the triceps, but the exercise is less effective for isolation than a barbell or pulley. It allows a good overload, but joint fatigue (wrists, elbows) can become a limiting factor. Ideal for progressing on heavy loads and completing the classic press.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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barbell close-grip bench press

How to do this exercise

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