Close Grip Bench Press
Exercise Animation
Exercise Details
Equipment
barbell
Difficulty
Beginner
Type
compound
Muscle Focus
Primary Muscles
tricepschest
Secondary Muscles
shoulders
Instructions
- 1.Lie on a flat bench with your feet flat on the floor. Hold the barbell at less that shoulder width apart.
- 2.Lift the barbell off the rack and hold it straight over your chest with your arms straight. This is your starting position.
- 3.Slowly lower the bar while breathing in until the bar just touches the middle of your chest.
- 4.After a brief pause push the bar up to the starting position while breathing out and focussing on contracting your chest muscles.
- 5.Repeat for as many repetitions as required.
Tips
- It is recommended that you have a spotter for this exercise.
- Avoid 'bouncing' the bar off your chest.
- If you want to keep more tension through the triceps and chest, stop each repetition just short of lockout at the top.
- Perform the reps slowly and in a controlled manner. Technique first, weight second.
Breathing Instructions
Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.
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