Barbell Close Grip Bench Press
How to do it
Starting position
- Lie on a flat bench and grip the barbell.
- Set your grip narrower than shoulder-width.
- Plant your feet firmly on the floor.
Movement
- Lower the barbell to your lower chest.
- Tuck your elbows tight to your sides.
- Press the barbell up, fully extending your elbows.
Breathing
Inhale as you lower the barbell, and exhale as you raise it.
Cautions
- Bending your wrists back strains the joints, so keep them properly aligned.
- Flaring your elbows out can injure your shoulders, so keep them close to your torso.
Exercise info
| Primary muscles |  Triceps |
|---|---|
| Secondary muscles | Chest · Front delts |
| Equipment |  Barbell Flat bench Power rack / half rack / squat rack |
| Movement pattern | Horizontal push |
| Rep range | 5–8 reps |
8 similar exercises
Representative exercise: Barbell Close Grip Bench Press
How GYMKC sets the weight for this exercise
For example, if you do 5 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 74 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 5–8 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.