CLOSE GRIP BENCH PRESS

Close Grip Bench Press

Alternate Name: -
START POSITIONEXECUTION
Grasp the barbell with your hands positioned about 8 inches apart and unrack the weight. This is your starting position.Lower the bar down to your mid-chest line. The bar doesn't need to touch your chest. Then, raise it back up again to the starting position and repeat movement for desired number of repetitions.
DODON'T
  • Perform this exercise in a smooth and fluid motion
  • Don't arch your back, keep it flat on the bench at all times
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, increase the weight.
MUSCLES WORKED
PRIMARYSECONDARY
ChestShoulders & Triceps
CLICK HERE for Muscle Anatomy Chart
MORE CHEST EXERCISES
Barbell Bench PressDumbbell Bench Press
CLICK HERE for COMPLETE LIST of CHEST EXERCISES

This is one of the all-time classic exercises for the inner chest area. It's an exercise that should be a foundation of your chest routine if you're a beginner.

It's important to point out that the position of your arms affects how much impact this exercise will have on your inner chest. In other words, if you spread your elbows out too much you will be hitting your triceps more. The same is true if you tuck them in too close to your body. Thus, you need to make sure your arms are positioned properly.

Also, don't arch your back. This is cheating. It's important to execute this movement properly; it's not about loading the bar super-heavy and impressing people at the gym. It's about doing it right and getting the most optimal effect for the time and effort expended.






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