Barbell Close-Grip Bench Press

Zielmuskel: Triceps Brachii
Synergistenmuskeln: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Equipment: Barbell
Körperregion: Upper Arms
Typ: Strength

The barbell close-grip bench press is a flat-bench pressing exercise that shifts emphasis onto the triceps brachii by narrowing your grip to about shoulder-width and tucking your elbows. The front deltoids and chest (both the clavicular and sternal heads of the pectoralis major) assist, making it a strong tricep builder and a carryover lift for your standard bench press lockout.

Barbell Close-Grip Bench Press: So führst du sie aus

1Lie flat on the bench with your eyes under the bar, plant your feet firmly on the floor, and pull your shoulder blades down and together against the bench.
2Grip the bar at roughly shoulder-width with your thumbs wrapped fully around it. Don't go so narrow that your wrists strain.
3Unrack the bar and hold it locked out directly over your chest with your arms fully extended.
4Lower the bar under control toward your lower chest or upper abdomen, keeping your elbows tucked close to your torso.
5Let the bar lightly touch your body without bouncing, keeping your wrists stacked over your elbows.
6Press the bar back up in a straight line, driving through your triceps until your arms are fully extended.
7Complete your reps, then re-rack the bar safely with control.

Technik-Tipps

Keep your elbows tucked close to your sides throughout the rep — this is what loads the triceps and protects your shoulders.
Use a grip about shoulder-width, not narrower; an overly narrow grip strains the wrists without adding triceps work.
Maintain retracted shoulder blades and a tight upper back to keep a stable pressing base.
Drive your feet into the floor for whole-body stability on heavier sets.
Use a spotter or set the rack's safety arms whenever you train close to your limit.

Häufige Fehler

Gripping far too narrow (hands almost touching), which strains the wrists and elbows without increasing triceps recruitment.
Flaring your elbows out wide, which turns the lift back into a chest press and removes the triceps emphasis.
Lowering the bar to the upper chest instead of the lower chest, which forces the elbows to flare and loses the tucked path.
Bouncing the bar off your body to force the weight up, which removes tension and risks injury.
Letting your wrists bend backward instead of keeping them stacked over your forearms.

Häufig gestellte Fragen

What muscles does the close-grip bench press work?

It primarily targets the triceps brachii, with the front deltoids and both heads of the chest (clavicular and sternal) assisting. The narrow grip and tucked elbows are what shift the load onto the triceps.

How narrow should my grip be?

About shoulder-width is ideal. Going much narrower than that strains the wrists and elbows without recruiting more triceps, so keep your hands roughly shoulder-width apart and your elbows tucked.

Close-grip bench press vs regular bench press — what's the difference?

The standard wider-grip bench press is more chest-dominant, while the close-grip version narrows the hands and tucks the elbows to make the triceps the main mover. Use the close grip to build triceps and strengthen your bench lockout.

How many sets and reps should I do?

For most lifters, 3–4 sets of 6–12 reps works well for building triceps strength and size. Lower reps with heavier weight build strength; higher reps build size.

Is it safe to do the close-grip bench press without a spotter?

It can be, but pressing near your limit without help is risky. Use the safety arms in a power rack or have a spotter ready whenever you lift heavy.