Close-grip Bench Press
Triceps ·Barbell ·Intermediate
How to do Close-grip Bench Press
- Lie on the bench with eyes under the bar and feet planted flat on the floor for a stable base.
- Grip the bar with hands about shoulder-width apart, slightly inside your normal bench grip.
- Pull your shoulder blades back and down, then unrack the bar to full arm extension over the chest.
- Lower the bar slowly to the lower chest with elbows tucked close to your sides at around 30 to 45 degrees.
- Pause briefly at the chest, keeping the wrists stacked over the elbows and full-body tension intact.
- Press the bar back up by driving through the triceps until the arms are fully locked out.
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