Close Grip Bench Press
How to do Close Grip Bench Press
- 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.
Form cues
- 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.
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