Shoulders

HOME

EXERCISES

NUTRITION

WORKOUT

NEW ARRIVAL

GURU MANN FITNESS

VIDEOS

Glutes

Middle Back

Abs

Forearms

Traps

Triceps

Biceps

Shoulders

Chest

Body Diagram

Lats

Lower Back

Quards

Hamstrings

Calves

Close Grip Barbell Bench Press

Exercise Data

Type: Strength

Main Muscle Worked: Triceps

Other Muscles: Chest, Shoulders

Equipment: Barbell

Mechanics Type: Compound

Level: Beginner

Sport: No

Force: Push

9.0

Excellent

Close Grip Barbell Bench Press - Images

START

FINISH

1. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and

hold it straight over you with your arms locked. This will be your starting position.

2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure

that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in

order to maximize triceps involvement.

3. After a second pause, bring the bar back to the starting position as you breathe out and push the

bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and

then start coming down slowly again. Tip: It should take at least twice as long to go down than to

come up.

4. Repeat the movement for the prescribed amount of repetitions.

5. When you are done, place the bar back in the rack.

Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.

Variations: This exercise can also be performed with an e-z bar using the inner handle as well as dumbbells, in which case the palms of the hands will be facing each other.