Close-grip Press
Step by step
How to perform
- Lift the barbell from the rack and hold it straight over your chest with your arms fully extended, this will be your starting position.
- Slowly lower the barbell towards your chest while keeping your elbows close to your body, ensuring you're controlling the weight.
- Once the barbell is an inch away from your chest, pause for a moment.
- Push the barbell back to the starting position by fully extending your arms, and squeeze your chest muscles at the top of the movement. Repeat the exercise for the recommended number of repetitions.
Overview
About this exercise
The Close-grip Press is a strength training exercise primarily targeting the triceps and chest muscles, making it an effective workout for individuals aiming to enhance upper body strength. It's ideal for both beginners and advanced fitness enthusiasts as it can be easily adjusted to match different fitness levels. Incorporating this exercise into your routine can help improve muscle definition, boost overall upper body strength, and enhance functional movements in daily activities.
Coaching cues
Form tips
Your elbows should be kept close to your body throughout the exercise. A common mistake is flaring the elbows out to the sides, which can put unnecessary stress on the shoulder joints. Keeping your elbows tucked in will help target the triceps more effectively.
It's important to lower the bar in a slow, controlled manner and press it back up powerfully. Avoid dropping the bar quickly and bouncing it off your chest, as this can lead to injury and reduces the effectiveness of the exercise.
Ensure you are using a full range
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