Lie flat on a bench with your feet firmly on the floor. Grasp a barbell shoulder-width apart and ensure it's securely racked above you.
Execution
Unrack the barbell, holding it above your chest with elbows tucked. Lower it slowly to your chest while inhaling, keeping your elbows close. Press it upward, fully extending your arms and focusing on your triceps. Repeat for the desired repetitions.
Equipment required
Machine
Target muscles
Chest, Triceps
More Detailed Information
Close-Grip Bench Press
How to Do:
Setup
Lie on a flat bench with your feet planted firmly on the floor. Grasp a barbell with your hands shoulder-width apart. Ensure the barbell is securely racked above you.
Starting Position
Unrack the barbell by straightening your arms and position it directly above your chest. Keep your elbows tucked close to your body.
Lower the Bar
Inhale and slowly lower the barbell toward your chest, maintaining a controlled motion. Keep your elbows close to your sides to emphasise triceps engagement.
Press Up
Exhale as you press the barbell upward by extending your arms fully. Focus on squeezing your triceps at the top of the movement.
Repeat
Perform the desired number of repetitions while maintaining proper form throughout the exercise.
Benefits:
The Close-Grip Bench Press is a compound exercise that targets the triceps, chest, and shoulders. It’s excellent for building upper body strength, improving pressing power, and emphasising tricep development over the chest compared to the traditional bench press.
Log out
Leaving so soon? Don’t forget to to tell your friends how they can save with Vybe Club
