Close Grip Bench Press
Toned armsAbout
It is an effective workout to build triceps through the deformation of the bench press. It's a workout where you can set the weight high, but beginners should start with light weights slowly!
How to Close Grip Bench Press
Starting Position
1. Lie on the bench and fix your feet to the floor.
2. Pull your shoulders back and hold them in place so that your shoulders are positioned behind your chest.
3. Keep your lower back in a natural arch.
4. Grip the barbell with both hands slightly narrower than shoulder-width.
5. While keeping your lower back and shoulders fixed, lift the barbell to position it above your chest.
Proper Form
1. Slowly lower the barbell until it touches your chest.
2. Bend your elbows as you go down.
3. Slowly lift the barbell back up to return to the starting position.
Breathing Technique
Inhale when lowering your arms, and exhale when raising your arms.
Precautions
1. Please be careful not to let your elbows flare out.
2. Be careful not to let your shoulders come forward past your chest, as it can put strain on your shoulders.
3. Please be careful not to let your hips come off the bench.
From the Community
yeah thats correct. The bar is included in the weight
View full discussion →It's safer to use the Smith machine.
View full discussion →correct your form, as your shoulder should be hurting. Try a lower weight to get the form and progress from there.
View full discussion →Isn't it that the shoulder isn't fixed well?
View full discussion →go down in weight - focus on form - form is always better than amount lifted
View full discussion →
Close Grip Bench Press Community
Join the Community →
Browse by muscle group or equipment
Close Grip Bench Press Alternatives
Close Grip Bench Press vs
