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Barbell Lying Close Grip Press

TricepsChest Front delts Compound BarbellFlat bench
Demo (loops)

How to do it

Starting position

  1. Lie on a flat bench and position yourself so your eyes are directly under the bar.
  2. Grip slightly narrower than shoulder-width, at a width where your wrists do not bend.
  3. Pull your shoulder blades back and pin them to the bench.
  4. Unrack the bar and hold it over your chest.

Movement

  1. Keeping your elbows close to your torso, lower the bar to your lower chest.
  2. Pause at the depth where it lightly touches your chest.
  3. Press up using the back of your arms.
  4. At the top, do not fully lock out your arms; leave a slight bend.

Breathing

Inhale as you lower, exhale as you press.

Cautions

  • If you grip so narrow that your wrists bend, your wrists will hurt. Grip wider than half your shoulder width.
  • If your elbows flare out to the sides, it becomes a chest exercise.
  • When training alone, set the safety bars or lift inside a rack.

Exercise info

Primary musclesTricepsChest
Secondary musclesFront delts
EquipmentBarbellFlat bench
Movement patternHorizontal push
Rep range6–10 reps
8 similar exercises

Representative exercise: Barbell Close Grip Bench Press

How GYMKC sets the weight for this exercise

For example, if you do 6 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 76.3 kg.

With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 6–10 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

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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.