Close-Grip Barbell Bench Press

Triceps

Close-Grip Barbell Bench Press

LevelBeginner EquipmentBarbell MechanicCompound ForcePush

A bench press with a narrow grip that shifts the load to the triceps while still working the chest.

Strength

Primary musclesTriceps

Secondary musclesChest Shoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked10 %

Effort during a set6.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie on a flat bench with your eyes under the bar and your feet planted.
2Grip the bar with hands about shoulder-width apart.
3Unrack the bar and hold it over your chest with straight arms.

How to perform

1Lower the bar to your lower chest, keeping your elbows close to your sides.
2Touch lightly without bouncing.
3Press the bar up until your arms lock out.
4Keep your wrists straight over your elbows.