Close Grip Bench Press

Toned arms
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Coach's Tips

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. Make sure your back is flat on the bench throughout the movement.

2. Do not arch your back or lift your feet off the floor.

3. Do not lock your elbows at the top of the movement.

4. Make sure to keep your wrists straight and avoid any wrist pain.

Proper Form

1. Inhale and lower the barbell towards your chest, keeping your elbows close to your body.

2. Exhale and press the barbell back to the starting position.

Breathing Technique

1. As you lower the barbell inhale deeply.

2. As you press the barbell back up to the starting position exhale deeply.


1. Lie down on a flat bench with your feet flat on the floor.

2. Hold the barbell with a close grip (hands about shoulder width apart), palms facing away from you.

3. Unrack the barbell and bring it over your chest, with your elbows close to your body.

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