Close Grip Press (Barbell)
The Close Grip Barbell Press is a compound upper-body exercise that primarily targets the triceps while engaging the chest and shoulders. By narrowing your hand placement on the barbell, this variation shifts the mechanical emphasis from the pectorals to the arms for increased tricep size and lockout strength.
Iridium monitors the fatigue status of your middle chest before prescribing this exercise to ensure your pectorals can support the load while keeping the triceps as the primary mover. Since this is a compound lift capable of heavy loading, the AI tracks 1RM estimates and applies progressive overload logic distinct from lighter isolation movements to drive strength gains.
Form Cues
- Grip the bar at exactly shoulder-width
- Keep your wrists straight and stacked over elbows
- Tuck your elbows close to your ribs while lowering
- Lower the bar to your lower chest or upper abs
- Drive the weight straight up to full lockout
- Don't place hands so close that they touch
- Don't flare your elbows out to the sides
- Don't bounce the bar off your ribcage
- Don't lift your hips off the bench
Common Mistakes
- Gripping the bar too narrowly
- Flaring elbows outward
- Hyperextending the wrists
- Using excessive momentum
- Protracting shoulders at the top
Muscles Worked
This exercise is a primary mass builder for the triceps brachii, placing significant load on the lateral and medial heads which are crucial for arm thickness. While the chest and anterior deltoids assist in the movement, the tucked elbow position and narrow grip mechanically disadvantage the pectorals, forcing the triceps to drive the extension.
Primary
Secondary
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