Close Grip Bench Press
rating: | Ø 4.64 through 14 votes |
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required: | Barbell / EZ Bar, Bench |
optional: | Squat Rack / Squat Stand |
level: | Normal |
type: | Strength |
Variations available (11) |
General And Specifics
- if you use a heavy weight, you have to use a squat rack as well
- ideally, you have a partner who can help you with the last repetitions, whereby the barbell workout is even more effective
Starting Position
- lay down onto the bench evenly
- pick up the barbell with narrow over hand grip, the gap is about one hand wide
- balance the weight between your hands
Correct Execution
- bend the arms slowly and let the barbell sink down to your chest
- attention: keep the elbows close to the torso all the time
- the elbows should not turn outwards to keep the focus on the triceps
- keep your head on the bench and avoid a hollow-back
- guide the weight back up again and repeat the barbell exercise several times