Close Grip Barbell Bench Press

Learn how to do Close Grip Barbell Bench Press with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Chest TricepsShoulders Olympic BarbellBench

Close Grip Barbell Bench Press is an Olympic Barbell/Bench exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do Close Grip Barbell Bench Press

A bench press variation with a narrow grip to target the triceps while still engaging the chest and shoulders.


Instructions:


  • Lie on a flat bench with your feet flat on the floor.

  • Grip the barbell with hands shoulder-width apart or slightly narrower.

  • Unrack the bar and hold it above your chest with arms extended.

  • Lower the bar slowly to your lower chest while keeping your elbows tucked in.

  • Push the bar back up to the starting position, fully extending your arms.


Common mistakes:


  • Allowing elbows to flare out excessively

  • Bouncing the bar off the chest

  • Not keeping wrists aligned with forearms

You're a coach? Close Grip Barbell Bench Press is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.

Start free trial

Muscles & equipment

Primary muscleChestSecondary muscleTricepsSecondary muscleShoulders
EquipmentOlympic Barbell
EquipmentFlat Bench

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Close Grip Barbell Bench Press

Type
Olympic Barbell exercise
Primary muscle
Chest
Secondary muscles
Triceps, Shoulders
MET value
4.5
Calories (30 min, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

More Chest Exercises

Alternating Incline Dumbbell Press
MET 4.5

Alternating Incline Dumbbell Press

  • Dumbbells
Barbell Bench Press
MET 5

Barbell Bench Press

  • Olympic Barbell
  • Bench
Bench Press Machine
MET 4.5

Bench Press Machine

  • Machine
Cable Chest Fly
MET 3.5

Cable Chest Fly

  • Cable

FAQ: Close Grip Barbell Bench Press

What muscles does Close Grip Barbell Bench Press work?

Close Grip Barbell Bench Press primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Close Grip Barbell Bench Press correctly?

A bench press variation with a narrow grip to target the triceps while still engaging the chest and shoulders. Instructions: Lie on a flat bench with...

Is Close Grip Barbell Bench Press good for beginners?

Close Grip Barbell Bench Press has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

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

Close Grip Barbell Bench Press requires: Olympic Barbell, Bench.

What are the benefits of Close Grip Barbell Bench Press?

Close Grip Barbell Bench Press strengthens the Chest, engages the Triceps and Shoulders, builds functional strength using Olympic Barbell, Bench. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Close Grip Barbell Bench Press?

Similar exercises to Close Grip Barbell Bench Press include Alternating Incline Dumbbell Press, Bench Press Machine, Close Grip Push-Ups, Decline Bench Press. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Close Grip Barbell Bench Press better than Alternating Incline Dumbbell Press?

Both Close Grip Barbell Bench Press and Alternating Incline Dumbbell Press target the Chest. Close Grip Barbell Bench Press uses Olympic Barbell, Bench, while Alternating Incline Dumbbell Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Alternating Incline Dumbbell Press
MET 4.5

Alternating Incline Dumbbell Press

  • Dumbbells
Bench Press Machine
MET 4.5

Bench Press Machine

  • Machine
Close Grip Push-Ups
MET 5

Close Grip Push-Ups

  • No equipment
Decline Bench Press
MET 5

Decline Bench Press

  • Olympic Barbell
Decline Dumbbell Bench Press
MET 4.5

Decline Dumbbell Bench Press

  • Dumbbells

Add Close Grip Barbell Bench Press to your coaching programs

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features
Try Gymkee Free