How to Do the Barbell Close-grip Bench Press
Intermediate arms exercise with barbell.
The Barbell Close-grip Bench Press is an intermediate-level arms exercise that works several muscles together, led by the triceps, using barbell. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Arms
- Primary muscle
- Triceps
- Equipment
- Barbell
- Difficulty
- Intermediate
- Type
- Compound
How to perform it
- 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- 2Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- 3Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- 4Pause for a moment when the barbell touches your chest.
- 5Push the barbell back up to the starting position, fully extending your arms.
- 6Repeat for the desired number of repetitions.
How to program the Barbell Close-grip Bench Press
- Do the Barbell Close-grip Bench Press early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Barbell Close-grip Bench Press alternatives
No barbell? These train the same triceps, grouped by what you have available.
Dumbbell or kettlebell
Barbell
Easier and harder variations
The Barbell Close-grip Bench Press is rated intermediate. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
Harder — progress from it
What to pair it with
For a balanced session, pair the Barbell Close-grip Bench Press with a move for the opposing muscles — the Incline Reverse-Hands Push-Up (biceps) or the Reverse Hands Push-Up (Bar) (biceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Barbell Close-grip Bench Press can land on:
- Full Body days — in 1–2 days a week plans
- Push days — in 3, 5 or 6 days a week plans
- Pull days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Barbell Close-grip Bench Press automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Barbell Close-grip Bench Press work?
The Barbell Close-grip Bench Press primarily targets the triceps within the arms muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Barbell Close-grip Bench Press?
You need barbell to perform the Barbell Close-grip Bench Press.
Is the Barbell Close-grip Bench Press a compound or isolation exercise?
The Barbell Close-grip Bench Press is a compound exercise, working multiple joints and muscle groups at once. It's well suited to intermediate trainees.
How many sets and reps of the Barbell Close-grip Bench Press should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Barbell Close-grip Bench Press good for beginners?
The Barbell Close-grip Bench Press is rated intermediate. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Barbell Close-grip Bench Press?
Good substitutes that train the same triceps include the Bench Dip On Floor (bodyweight), the Bench Dips (bodyweight), the Dumbbell Lying Skull Crusher (dumbbell). Pick the one that matches the equipment you have.
Can I do the Barbell Close-grip Bench Press at home?
It's usually done in a gym because it needs barbell. At home, substitute a dumbbell or bodyweight variation that trains the same arms.
