Close Grip Bench Press
The Close Grip Bench Press primarily works the Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal) and stabilizer support from the Biceps Brachii (Long Head), Pectoralis Minor, Rectus Abdominis, Serratus Anterior. It is a barbell compound exercise at intermediate difficulty.
Barbell bench press with narrow grip emphasizing triceps over chest.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Triceps (Lateral Head) (triceps)
- Primary Muscle Triceps (Long Head) (triceps)
- Primary Muscle Triceps (Medial Head) (triceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
Instructions
- Preparation: Lie on bench and grasp barbell from rack with shoulder width grip. Execution: Lower weight to chest with elbows close to body. Push barbell back up until arms are straight. Repeat. Comments: Grip can be slightly narrower than shoulder width but not too close. Too close of grip can decrease range of motion, may tend tohyper-adduct wristjoint, and unnecessarily decrease stability of bar.Also seeBench Press Analysis.
Alternative Exercises
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