barbell close-grip bench press

Triceps

• Target muscles: arms, chest, shoulders
• Equipment: barbell
• Level: intermediate

How to do it

1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
4. Pause for a moment when the barbell touches your chest.
5. Push the barbell back up to the starting position, fully extending your arms.
6. Repeat for the desired number of repetitions.

Swap it for

• ez-bar close-grip bench press
• dumbbell twisting bench press
• dumbbell palms in incline bench press
• smith close-grip bench press
• barbell incline close grip bench press
• close-grip push-up

Harder

• Barbell JM press
• ez barbell jm bench press

Easier

• Lying neutral-grip dumbbell press