Close-Grip Barbell Bench Press

What it is

This compound exercise primarily builds strength and mass in your triceps, with secondary engagement of your chest and shoulders. You will use a barbell to press weight upwards from a flat bench. By adopting a closer grip and keeping your elbows tucked, you emphasize the back of your upper arms. This movement is effective for developing powerful triceps.

Technique tips

• Grip the barbell around shoulder-width apart.
• Keep your elbows tucked close to your torso throughout the movement.
• Lower the bar slowly and with control to your middle chest.
• Exhale as you press the bar back to the starting position.
• Control the descent, taking at least twice as long as the ascent.
• Ensure your triceps initiate and drive the upward press.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.