Close Grip Barbell Bench Press
Learn how to do Close Grip Barbell Bench Press with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Close Grip Barbell Bench Press is a Olympic Barbell/Bench exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..
How to Do Close Grip Barbell Bench Press
A bench press variation with a narrow grip to target the triceps while still engaging the chest and shoulders.
💡 Instructions:
Lie on a flat bench with your feet flat on the floor.
Grip the barbell with hands shoulder-width apart or slightly narrower.
Unrack the bar and hold it above your chest with arms extended.
Lower the bar slowly to your lower chest while keeping your elbows tucked in.
Push the bar back up to the starting position, fully extending your arms.
⚠️ Common mistakes:
Allowing elbows to flare out excessively
Bouncing the bar off the chest
Not keeping wrists aligned with forearms
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Start Free TrialMuscles Worked by Close Grip Barbell Bench Press
Equipment
- Olympic Barbell
- Bench
Calories Burned Doing Close Grip Barbell Bench Press
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Close Grip Barbell Bench Press
- Type
- Olympic Barbell exercise
- Primary muscle
- Chest
- Secondary muscles
- Triceps, Shoulders
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Close Grip Barbell Bench Press
What muscles does Close Grip Barbell Bench Press work?
Close Grip Barbell Bench Press primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.
How do you do Close Grip Barbell Bench Press correctly?
A bench press variation with a narrow grip to target the triceps while still engaging the chest and shoulders. 💡 Instructions: Lie on a flat bench with...
Is Close Grip Barbell Bench Press good for beginners?
Close Grip Barbell Bench Press has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Close Grip Barbell Bench Press?
Close Grip Barbell Bench Press requires: Olympic Barbell, Bench.
What are the benefits of Close Grip Barbell Bench Press?
Close Grip Barbell Bench Press strengthens the Chest, engages the Triceps and Shoulders.
What exercises are similar to Close Grip Barbell Bench Press?
Similar exercises to Close Grip Barbell Bench Press include Yiyipada Incline Dumbbell Press, Bench Press Machine, Close Grip Push-Ups, Tẹ benci isalẹ.
Is Close Grip Barbell Bench Press better than Yiyipada Incline Dumbbell Press?
Both Close Grip Barbell Bench Press and Yiyipada Incline Dumbbell Press target the Chest. Choose based on your available equipment and training goals.
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