How to Do Barbell Close Grip Bench Press

Barbell Close Grip Bench Press is a triceps exercise using barbell and bench, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Triceps

Equipment

Barbell, Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Close Grip Bench Press

  1. 01Lie flat on a bench and grip the barbell with hands roughly shoulder-width apart.
  2. 02Unrack the bar and hold it directly over the sternum with arms fully extended.
  3. 03Lower the barbell to the lower chest while keeping the elbows angled inward toward the torso.
  4. 04Press the bar back to the starting position by driving through the palms and extending the elbows.
  5. 05Maintain a flat back and keep the feet pressed firmly into the floor for stability.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Close Grip Bench Press

Primary Stabiliser Inactive

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Primary movers

  • Triceps Straightens the elbow to push weight away.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on keeping the elbows tucked close to the ribcage to maximize triceps recruitment and reduce strain on the anterior shoulder.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Close Grip Bench Press questions

What muscles does Barbell Close Grip Bench Press work?

Barbell Close Grip Bench Press is catalogued as a triceps exercise in A90 Training Club, with the triceps as its primary muscle group.

How do you do Barbell Close Grip Bench Press correctly?

Lie flat on a bench and grip the barbell with hands roughly shoulder-width apart. Unrack the bar and hold it directly over the sternum with arms fully extended. Lower the barbell to the lower chest while keeping the elbows angled inward toward the torso. Press the bar back to the starting position by driving through the palms and extending the elbows. Maintain a flat back and keep the feet pressed firmly into the floor for stability.

What is the A90 coach tip for Barbell Close Grip Bench Press?

Focus on keeping the elbows tucked close to the ribcage to maximize triceps recruitment and reduce strain on the anterior shoulder.

Is Barbell Close Grip Bench Press suitable for beginners?

Barbell Close Grip Bench Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Close Grip Bench Press?

Barbell Close Grip Bench Press uses barbell and bench.

A90 Intelligence

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A90 Intelligence programmes barbell close grip bench press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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