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tricepsintermediateReviewed by Rohan Varma, CSCS

Close-Grip Barbell Bench Press

Heavy compound tricep lift permitting maximal loading for tricep density.

Recommended Sets3–4 Sets
Rep Range6–8 Reps
Rest Period90s Rest
Equipmentbarbell, bench

3D Visual Form & Technique Demonstration

Biomechanically verified form execution and joint angle cues.

Official Video Tutorial · 3D Biomechanics & Form DemonstrationWatch on YouTube
How to Execute the Close-Grip Barbell Bench Press

Lie on flat bench, grip bar with hands shoulder-width apart. Unrack, tuck elbows tightly to sides (30 degrees from torso).

  • Primary Muscle: TRICEPS
  • Secondary Synergists: CHEST, SHOULDERS
  • Rest Interval: 90 seconds between sets

Close-Grip Barbell Bench Press Anatomy Activation

Primary motor unit recruitment for triceps with secondary synergist stabilizers.

Primary (triceps)
Secondary Synergists
Anterior (Front View)
Anterior Muscle Recruitment: tricepsFront anatomical silhouette highlighting triceps in orange as active agonist.
Secondary / Stabilizer View
Posterior (Back View)
Posterior Muscle Recruitment: tricepsBack anatomical silhouette highlighting triceps in orange as active agonist.
● Primary Target View
Anatomical PlaneSagittal Plane
Primary KinesiologyElbow Extension
Biomechanical VectorInferior vector driving olecranon lockout
Active Anatomy:Primary: tricepsSynergist: chestSynergist: shoulders
Figure: Biomechanical muscle recruitment model for triceps. Highlighted in orange is the primary agonist motor unit; highlighted in blue are synergistic stabilizing groups (chest, shoulders).

Step-by-Step Execution Guide

1

Lie on flat bench, grip bar with hands shoulder-width apart.

2

Unrack, tuck elbows tightly to sides (30 degrees from torso).

3

Lower bar to lower chest, then press back up locking out triceps.

Common Mistakes & Form Fixes

Grip too narrow (<6 inches) causing excessive wrist strain.

Flaring elbows.

Biomechanical Safety & Injury Warning

Keep wrists straight and directly over elbows.

Alternative Exercises & Swaps

If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:

Triceps Bench Dipstriceps
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EZ-Bar Skull Crushers (Lying Triceps Extension)triceps
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Cable Triceps Rope Pushdowntriceps
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Rohan Varma, CSCS
Authored By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Rohan Varma, CSCS
Medically Reviewed By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards
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