Barbell Close Grip Bench Press
Step by step
How to perform
- Lift the bar from the rack and hold it straight over your chest with your arms fully extended.
- As you breathe in, slowly lower the bar until it skims the middle of your chest.
- Pause briefly, then as you breathe out, push the bar back to the starting position using your triceps muscles while ensuring your arms are fully extended.
- Repeat the process for the desired number of repetitions, ensuring to keep your elbows close to your body throughout the movement to maximize triceps engagement.
Overview
About this exercise
The Barbell Close Grip Bench Press is a strength-building exercise that primarily targets the triceps, chest, and shoulders, while also engaging the core. It's ideal for both beginners and advanced fitness enthusiasts who aim to improve upper body strength, muscular endurance, and definition. Incorporating this exercise into your routine can enhance your pressing abilities, contribute to better posture, and aid in performing daily activities with greater ease.
Coaching cues
Form tips
Ensure that your movements are slow and controlled. Lower the barbell to your chest and push it back up, focusing on your triceps. Rushing through the movements can lead to injuries and won't give you the desired result.
Another common mistake is flaring out the elbows. Instead, keep them close to your body throughout the entire movement. This not only targets the triceps more effectively, but also reduces the risk of shoulder injuries.
To get the most out of the exercise, make sure you're using a full range of motion. Lower the barbell all the way down to your chest before pushing it back up to full extension. Partial reps
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