Chest · Barbell
Barbell Lying Close Grip Press
How to do the barbell lying close grip press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie on a flat bench holding a barbell with hands closer than shoulder-width apart. Lower the bar to your lower chest while keeping your elbows tucked close to your sides. Press it back up, squeezing your triceps at the top.
- 1Triceps taking most of the load while the chest assists
- 2Elbows staying tucked against your sides
- 3A firm lockout squeeze at the top
Common mistakes
- Flaring your elbows out wide
- Bouncing the bar off your chest
- Letting your wrists bend backward under the bar
Muscles worked
The barbell lying close grip press mainly works the mid chest and triceps, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the barbell lying close grip press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.